Chicken and Vegetable Couscous
added 03/07/08
Serves
6
Couscous
comes in both whole wheat and refined wheat forms; the cooking
time is the same for both. Use couscous wherever you would use
rice, for a change of pace and nutrition.
1
Tbs. olive oil
3/4
lb. boneless, skinless chicken breast cut into 3/4-inch cubes
1/2
cup chopped green onions
3
cloves garlic, minced
4
cups OR 2 14 oz. cans diced tomatoes
2
cups cooked OR 1 14 oz. can garbanzo beans, rinsed and drained
if canned
8
oz. baby carrots, cut into coins
1
small yellow squash, chopped
1/2
red bell pepper, chopped
1/4
cup golden or regular raisins
2
tsp. ground cumin 3/4 tsp. ground cinnamon 1-1/2 cups chicken
broth or water 1 cup uncooked couscous
Heat
oil in a large nonstick skillet over medium heat. Add chicken
and sauté until opaque, about 5 minutes. Add onions and garlic
and cook for 1 minute. Stir in remaining ingredients, except broth
and couscous. Bring to a simmer and cook for 15 minutes. Bring
the broth or water to a boil and stir in the couscous.
Cover,
remove from the heat, and let sit for 5 minutes. Fluff the couscous
with a fork. Serve the chicken and vegetables over individual
servings of the couscous.
Per
serving: 340 calories; 21 g protein; 56 g carbohydrates; 5 g fat;
22 mg cholesterol; 398 mg sodium % calories from fat: 12%; from
saturated fat: 2%
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