Lemon Chicken with Tomato and Courgette Couscous

Noorshil Todai
09 July 2017

Cuisine

Diet Type:Main course
  • Lemon Chicken with Tomato and Courgette Couscous
    Lemon Chicken with Tomato and Courgette Couscous Noorshil Todai

Healthy Hints

Skinless chicken breast meat is low in saturated fat and rich in protein. A balanced meal at just over 500 Calories and not a red traffic light in sight. Try whole-grain couscous if you want this to be even healthier.
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Ingredients

  • Preparation
    Cooking Time
    Serves
    4
    Difficult

Ingredients

750 g chicken breast, skinless

1 tsp salt

1 tsp black pepper

2 tbsp olive oil

lemon

200 g (7 oz) couscous

125 g (4 oz) cherry tomato, cut in half

courgette (zucchini), julienne cut (short thin strips)

chicken stock cube

400 ml (13.5 fl oz) water, boiling

4 tbsp fresh coriander, chopped

200 g (7 oz) mixed salad leaves, washed and cut

What does this chart mean?

Serving Weight 350 g
  • Calories527kcal
  • Protein55.4g
  • Fat11.3g
  • Saturated fat2.1g
  • Carbohydrate48.3g
  • Sugars (Total)4.2g
  • Fibre4.6g
  • Salt2.1g

Directions

1. Cut each chicken breast into two strips. Place each strip of chicken on a sheet of cling film, cover with another sheet and beat each piece out with a rolling pin to make it thinner. Season with ½ teaspoon salt and ½ teaspoon black pepper.

2. Heat the oil in a large pan over a medium-high heat and fry the chicken for approximately two minutes on each side until cooked through (make sure the juices run clear and are not pink).

3. Pour the juice from half a lemon over the chicken. Remove the chicken and set aside. Keep any cooking juices in the pan.

4. In a large bowl, mix the couscous with the cherry tomatoes and courgettes.

5. Dissolve the stock cube in boiling water and add 320 millilitres of the stock to the couscous. Add the juice of half a lemon, ½ teaspoon salt and ½ teaspoon black pepper.

6. Stir and cover for 10 minutes until the couscous is fluffy and all the stock has been absorbed.

7. Prepare the sauce by adding the remaining stock, coriander and the juice of half a lemon to the same pan used to fry the chicken. Stir to mix the stock with the cooking juices, and bring the sauce to a boil on a high heat.

8. Reduce to a low heat, add the chicken and simmer for a couple of minutes to warm through.

9. Chop the remaining half lemon into slices. Place some couscous on a plate, add the the chicken on top and drizzle over some of the sauce.

10. Serve with salad leaves and lemon slices.

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