Grain isn’t just for chickens

Today is a new day and I managed to do a bit of catching up yesterday, but still plenty more to come! Thank you to everyone who viewed and liked my posts, and all the internationals too! I’m so excited that my blog is being viewed across the world!

So here’s a slightly more, what I consider, exotic dish for you all today! I had never really been a fan of grains before my diet, couscous especially, but it is just so simple to cook and you can pack it full of flavour by using stock rather than plain hot water. So here is a recipe from the diabetes UK website that you can view here.

The recipe serves one, but I do find the amount of couscous given is substantial, so I tend to use 30g dried couscous and less stock, accordingly.

Baked pesto chicken with citrus couscous

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Ingredients

1 teaspoon olive oil

1 boneless, skinless chicken breast

100g couscous

250ml chicken stock

1 red onion, finely chopped

1 small red pepper, finely chopped

1 tablespoon parsley, chopped

grated zest and juice 1 lemon

1 tablespoon pesto sauce

freshly ground black pepper

Method

  1. Preheat the oven to 200 degree celsius (gas mark 6.)
  2. Heat the oil in a non-stick pan, add the chicken and fry for 2 minutes on each side until browned.
  3. Place the couscous in an ovenproof dish. Mix together with the stock, red onion, red pepper, parsley, lemon zest and juice, pour over the couscous and stir.
  4. On top of this, place the chicken then spoon over the pesto and season to taste.
  5. Cover the dish with foil and bake for 20 minutes.
  6. Once cooked, fluff up the couscous with a fork. Serve hot or cold.

Per serving

622 calories; 60.3g carbohydrate; 59.4g protein; 17.3g fat; 1.4g saturated fat; 6.8g sugars; 1.4g salt

I actually added some chopped, fresh mint to my couscous to lift the refreshing taste that comes with the lemon zest and juice; some chopped tomatoes too because I wanted an alternative to red peppers. And, because I used a lot less couscous, the calorie count for this dish would have been significantly lower.

I do recommend using less pesto if you’re not one for the powerful taste that comes from using a tablespoon of the stuff, but I’ve been to places across the globe where ‘pesto pasta‘ really meant pesto smothered pasta so I suppose it may well be normal to use so much pesto rather than just adding a teaspoon to tomato sauce!

Happy cooking!

Henrietta x

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