Chicken with spiced vegetable couscous
Preparation time:
Recipe highlights Serves: 4
- Good source of folate
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Dairy free
- Egg free
- Nut free
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Ingredients
- 500 g chicken thighs, diced, skinless
1 cup water
1 cup couscous
1 eggplant, small
2 zucchinis, small
2 parsnips, small
1 capsicum, red
2 carrots, small
2 leeks, small
1 teaspoon coriander, ground
1 teaspoon cumin, ground
2 tablespoons canola oil
1 teaspoon chilli, ground
1/2 bunch parsley, flat-leaf
1 teaspoon lemon rind, pepper
Cooking method
-
1. Marinate chicken thighs in 2 tablespoons canola oil and 1 teaspoon grated lemon rind.
2. Boil water and pour over the couscous in a mixing bowl. Stir for 30 seconds and let stand, covered, for 5 minutes. With a fork, loosen the couscous to break up any large clumps.
3. When cool, gently rub the couscous between the palms of your hands to break up any small lumps.
4. Cut the eggplant, zucchinis, parsnips, red capsicums, carrots and leeks into a uniform 1cm dice. Place the diced vegetables in a large mixing bowl.
5. Sprinkle the coriander, cumin and chilli over the vegetables and mix in well. Add the canola oil and again mix well. Put the vegetables on a roasting tray and roast at 170 ºC for 15 minutes, stirring every 5 minutes.
6. Remove the vegetables from the oven and mix in with the couscous. Heat through in oven for 10 minutes.
7. Fry chicken in hot pan for 4 –5 minutes or until cooked and serve with the spiced vegetable couscous. Garnish with chopped parsley.
Notes: A delicious addition to the couscous is a little preserved lemon to give the dish an authentic Moroccan flavour. (These lemons can be purchased in many delicatessens).
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 463.45g | 100.00g |
| Energy (kJ) | 1837.75kJ | 396.54kJ |
| Protein (g) | 30.57g | 6.60g |
| Total fat (g) | 19.02g | 4.10g |
| - Saturated fat (g) | 3.44g | 0.74g |
| - Polyunsaturated fat (g) | 3.72g | 0.80g |
| - Monounsaturated fat (g) | 9.63g | 2.08g |
| Cholesterol (mg) | 108.75mg | 23.47mg |
| Carbohydrate-available (g) | 33.68g | 7.27g |
| CarbohydrateSE (g) | 33.68g | 7.27g |
| - Sugars (g) | 7.85g | 1.69g |
| Water (g) | 370.66g | 79.98g |
| Dietary fibre (g) | 5.67g | 1.22g |
| Thiamin (mg) | 0.28mg | 0.06mg |
| Riboflavin (mg) | 0.34mg | 0.07mg |
| Niacin (mg) | 7.64mg | 1.65mg |
| Niacin equivalents (mg) | 14.48mg | 3.13mg |
| Vitamin C (mg) | 71.01mg | 15.32mg |
| Total folate (ug) | 119.64ug | 25.81ug |
| Total vitamin A equivalents (ug) | 677.97ug | 146.29ug |
| Retinol (ug) | 37.50ug | 8.09ug |
| Beta carotene equivalents (ug) | 3830.05ug | 826.42ug |
| Sodium (mg) | 144.77mg | 31.24mg |
| Potassium (mg) | 1026.88mg | 221.57mg |
| Magnesium (mg) | 74.72mg | 16.12mg |
| Calcium (mg) | 87.13mg | 18.80mg |
| Phosphorus (mg) | 402.82mg | 86.92mg |
| Iron (mg) | 2.59mg | 0.56mg |
| Zinc (mg) | 3.04mg | 0.66mg |
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Source: Recipe developed and tested by Adrian Richardson, 2006.
This recipe was orginally published as:
Grilled chicken and spiced vegetable couscous.
Recipe publication date on: 11/15/2006
Last reviewed on: 04/07/2013
