Food Flight

An aviator's culinary adventures

Baked Couscous Chicken January 16, 2010

Filed under: Chicken,Dinner — flyingbubble @ 6:45 pm
Tags: , , , , , , ,

This is another Weight Watchers recipe with a slighty spicy twist of my own (no one should be surprised at that).  I love my chili parmesan chicken that baked perfectly every time but if I want to join the ranks of culinary masters (haha, kidding) I need to expand the “poultry” section of my mental cookbook.  This recipe looked tasty and I already had all the ingredient (except the chicken of course) in the fridge.  I’d like to point out a trend in my cooking for those who haven’t noticed, I prefer to adapt the recipe or choose the recipe based on the ingredients I already have at home.  I believe the better term for that is “lazy” culinary master (haha, kidding again) uh how about… “lazy learning to cook girl”.  Sounds like a super hero right? Okay, maybe not.  My mom and I both loved this meal!  It was really great.  I added some spicy red peppers from the grocery store becuase the meal would have been boring without the spiciness.  The couscous is actually unnecessary but if you’re like me and happen to love the micro pasta balls it’s a great addition to the chicken.  Alright, here is the recipe, I cooked the chicken for less time because I had smaller pieces so be aware of your chicken size or watch the cooking carefully.

Before the Oven

INGREDIENTS:

2 teaspoons olive oil

4 (4oz) skinned, boned chicken breast halves

4 cloves garlic, crushed

1 cup sliced green onions

2 cups sliced mushrooms

1 medium tomato, chopped

1/2 cup canned low-sodium chicken broth, undiluted

1/2 teaspoon freshly ground pepper (I never measure this, I love pepper)

1 sprig fresh thyme

4 cups hot cooked couscous (I used whole wheat)

After the Oven (notice the bubbles from boiling liquid)

DIRECTIONS:

1.  Coat a 2-quart casserole dish or ovenproof Dutch oven with cooking spray and add oil; place over medium-high heat until hot.  Add chicken, and cook 3 to 4 minutes on each side or until chicken is lightly browned.  Add garlic, and cook 1 to 2 additional minutes, stirring often.

(I didn’t have those crazy dishes so I fried the chicken in a skillet and move the chicken and garlic to a casserole dish for the oven)

2.  Stir in green onions and next 5 ingredients.  Cover and bake at 350 F for 30-35 minutes or until chicken in tender.

3. Place 1 cup of couscous on each of 4 individual serving plates; spoon chicken mixture evenly over couscous. (Make sure you get the liquid it flavors the couscous nicely). Yield: 4 servings

Nutrition: (per serving) 369 calories, 46.4g carbohydrate, 4.9g fat, 3.5g fiber, 35.1g protein, 66mg cholesterol, 98mg sodium, 41mg calcium

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