Poached Chicken Breast with Capsicum, Tomato. Couscous Filling

Name: Poached Chicken Breast with Capsicum, Tomato. Couscous Filling
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Moroccan, African
Ingredients: Olive oil 1.5 teaspoons; 1/2 Onion finely diced; Harissa paste 1 teaspoon; 1 teaspoon grated ginger; 1/2 cup dry couscous; 1/3 cup of Water; 1/2 red capsicum finely diced; 1/2 cup of Grape Tomatoes peeled and quartered; 1/2 Lemon freshly squeezed; Fresh herbs handful chopped; 600g Skinless chicken breast butterflied into 4 portions

1 step

Prep:15minCook:30min

Low in fat and saturated fat, high in protein

Updated at: Thu, 17 Aug 2023 08:43:52 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories241.1 kcal (12%)

Total Fat4.8 g (7%)

Carbs20.6 g (8%)

Sugars1.8 g (2%)

Protein27.4 g (55%)

Sodium79.1 mg (4%)

Fiber2.4 g (9%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 ½ teaspoonsOlive oil

0.5onion

finely diced

1 teaspoonHarissa paste

1 teaspoongrated ginger

½ cupdry couscous

⅓ cupwater

0.5red capsicum

finely diced

½ cupGrape Tomatoes

0.5Lemon

600gSkinless chicken breast

butterflied into 4 portions

Instructions

Step 1

Heat olive oil in a large frying pan and cook onion for 1-2 minutes until just softened. Add harissa, grated ginger and couscous. Cook for a minute more, stirring well to make sure the grains are coated with the spice paste and oil. Add hot water. Once couscous is just beginning to bubble remove pan from heat. Cover with a lid or tightly cover the pan with foil and leave for about 5 mins until the couscous has soaked up all the liquid and is soft. Fluff couscous with a fork. Stir through capsicum, tomato, lemon juice and herbs. Set aside to cool. Lay each thinly pounded chicken escalope out flat on a chopping board. Spoon 2-3 tablespoons of the cooled couscous mixture into the centre of each fillet. Roll up and secure with toothpicks. Reserve unused couscous for serving.

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