Chicken & vegetable stew with wholemeal couscous
Make a superhealthy start to the week with this hearty and wholesome one-pot
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Super healthy
- Heat the oil in a pan, cook the chicken for 5-6 mins, then remove with a slotted spoon. Add onion and cook for 2-3 mins before adding the garlic, paprika, saffron, sweetcorn, asparagus, peas and tomatoes. Cook for 2-3 mins more. Return the chicken to the pan, pour in the stock, then cover and simmer for 15 mins.
- Meanwhile, cook the couscous following pack instructions. To serve, fluff the couscous with a fork and divide between 2 bowls before spooning over the stew.
Make it all year round
In winter, make this stew with frozen peas, frozen soya beans and sliced leeks.
Per serving
347 kcalories, protein 32g, carbohydrate 46g, fat 5 g, saturated fat 1g, fibre 3g, sugar 5g, salt 0.2 g
Recipe from Good Food magazine, September 2010.
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http://www.bbcgoodfood.com/recipes/748645/
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Ingredients
- 1 tbsp olive oil
- 2 skinless chicken breasts , cut into chunks
- 1 small onion , sliced
- 1 garlic clove , crushed
- pinch each paprika and saffron
- 50g baby sweetcorn , halved
- 50g asparagus tips
- 50g peas
- 50g cherry tomatoes , halved
- 150ml chicken stock
- 140g wholemeal couscous
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Super healthy
Ingredients
- 1 tbsp olive oil
- 2 skinless chicken breasts , cut into chunks
- 1 small onion , sliced
- 1 garlic clove , crushed
- pinch each paprika and saffron
- 50g baby sweetcorn , halved
- 50g asparagus tips
- 50g peas
- 50g cherry tomatoes , halved
- 150ml chicken stock
- 140g wholemeal couscous
Per serving
347 kcalories, protein 32g, carbohydrate 46g, fat 5 g, saturated fat 1g, fibre 3g, sugar 5g, salt 0.2 g
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Here are three other great reasons why to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
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31 August 2010
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23 November 2010
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08 December 2010
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