Chicken with Israeli Couscous, Spinach, and Feta
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
1/4 cup all-purpose flour3 (5-oz.) boneless, skinless chicken breasts, pounded to even thicknesssalt and pepper to taste3 Tbs. olive oil3/4 cup Israeli couscous1 shallot, minced3 garlic cloves, minced1/2 tsp. grated lemon zest2 Tbs. lemon juice1/4 tsp. (+/- ) red pepper flakes1 3/4 cups (14.5 oz. can) fat-free chicken broth5-6 oz. of fresh baby spinach, or a 10-oz. pkg frozen spinach, thawed and drained1/2 cup crumbled feta cheese
Turn oven or toaster-oven on to 200 degrees (*or use microwave on 10% power). Season chicken with salt and pepper to taste. Dredge chicken in flour and shake off excess.
Heat 1 Tbs. oil in large non-stick skillet or fryer over medium-high heat until it begins to smoke. Cook chicken until well-browned on first side. Flip chicken, reducing heat to medium and cook until done (instant-read meat thermometer should register 160-165 degrees). Transfer chicken to oven or microwave safe dish, cover loosely and let rest in warm oven or keep warm in microwave at 10% power).
Wipe out skillet with paper towels. Add 1 Tbs. more oil and couscous to skillet and toast a couple of minutes until golden. Stir in the shallot, only 2 tsp. of the garlic, and half each of the lemon zest and red pepper flakes and cook until fragrant (about 30 seconds).
Stir in broth and bring to a boil, then reduce heat to medium-low and simmer (stirring often) until liquid is absorbed and couscous is al dente (12-14 minutes).
While couscous is simmering, whisk together 1 Tbs. lemon juice and the remaining olive oil, garlic, red pepper flakes and lemon zest in a small bowl.
Stir in the fresh spinach, one handful at a time, into the skillet and cook until wilted (about 5 minutes), or half a 10-oz. package of thawed frozen spinach, separating with a fork until heated through. Remove from heat and stir in feta and remaining lemon juice. Season with more salt and pepper, if desired. Divide couscous between 3 plates, top with chicken, drizzle with lemon juice mixture, and serve.
Serving Size: makes 3 servings
Number of Servings: 3
Recipe submitted by SparkPeople user G0D0WHY.
Heat 1 Tbs. oil in large non-stick skillet or fryer over medium-high heat until it begins to smoke. Cook chicken until well-browned on first side. Flip chicken, reducing heat to medium and cook until done (instant-read meat thermometer should register 160-165 degrees). Transfer chicken to oven or microwave safe dish, cover loosely and let rest in warm oven or keep warm in microwave at 10% power).
Wipe out skillet with paper towels. Add 1 Tbs. more oil and couscous to skillet and toast a couple of minutes until golden. Stir in the shallot, only 2 tsp. of the garlic, and half each of the lemon zest and red pepper flakes and cook until fragrant (about 30 seconds).
Stir in broth and bring to a boil, then reduce heat to medium-low and simmer (stirring often) until liquid is absorbed and couscous is al dente (12-14 minutes).
While couscous is simmering, whisk together 1 Tbs. lemon juice and the remaining olive oil, garlic, red pepper flakes and lemon zest in a small bowl.
Stir in the fresh spinach, one handful at a time, into the skillet and cook until wilted (about 5 minutes), or half a 10-oz. package of thawed frozen spinach, separating with a fork until heated through. Remove from heat and stir in feta and remaining lemon juice. Season with more salt and pepper, if desired. Divide couscous between 3 plates, top with chicken, drizzle with lemon juice mixture, and serve.
Serving Size: makes 3 servings
Number of Servings: 3
Recipe submitted by SparkPeople user G0D0WHY.
Nutritional Info Amount Per Serving
- Calories: 567.5
- Total Fat: 21.9 g
- Cholesterol: 104.4 mg
- Sodium: 1,254.8 mg
- Total Carbs: 45.6 g
- Dietary Fiber: 4.4 g
- Protein: 45.9 g
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