CHICKEN WITH LEMON & COURGETTE COUSCOUS
Add a touch of zest to your midweek meal with this low-fat family supper
Provided by Good Food team
Categories Dinner, Main course
Time 40m
Number Of Ingredients 6
Steps:
- Tip the couscous into a large bowl and pour over the stock. Cover and leave for 10 mins until fluffy and all the stock has been absorbed. Heat 1 tbsp oil and fry the courgettes until softened and crisping at the edges. Tip into the couscous, then stir in with plenty of seasoning and a good squeeze of lemon juice from one of the halves.
- Halve the chicken breasts horizontally and put each piece on a sheet of cling film. Cover with another sheet and beat each piece out with a rolling pin to make it thinner. Season. Heat the remaining oil in a large pan and fry the chicken for about 2 mins on each side until cooked through. Squeeze over the juice from the other lemon half and serve with the couscous and lemon wedges on the side.
Nutrition Facts : Calories 275 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 29 grams carbohydrates, Sugar 4 grams sugar, Fiber 1 grams fiber, Protein 25 grams protein, Sodium 0.37 milligram of sodium
LEMON CHICKEN WITH FRUITY OLIVE COUSCOUS
A low-fat dish of grilled citrus chicken with fresh salad that can be whipped up for a quick supper
Provided by Good Food team
Categories Dinner, Main course
Time 28m
Number Of Ingredients 11
Steps:
- Butterfly the chicken breasts by cutting through the thickest part of the breast, stopping 1cm before the edge, then opening out like a book. Whisk together the lemon juice, olive oil, chilli flakes and garlic. Pour half over the chicken and marinate for 15 mins.
- Meanwhile, put the couscous and sultanas in a bowl, then pour over the stock. Cover the bowl with cling film and leave for 5 mins.
- Heat a griddle or non-stick frying pan, remove the chicken from the marinade and cook for 4 mins on each side until golden and cooked through.
- Fluff up the couscous with a fork and stir in the olives, chickpeas, parsley and the other half of the marinade. Season and serve with the chicken.
Nutrition Facts : Calories 460 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 49 grams carbohydrates, Sugar 15 grams sugar, Fiber 4 grams fiber, Protein 39 grams protein, Sodium 2.1 milligram of sodium
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