Chicken With Peppers, Broccolini, and Basil
John Kernick
Ingredients
- 3/4 pound broccolini, stems trimmed
- 1 1/2 cups whole-wheat couscous
- 3 teaspoons peanut oil, divided
- 2 large red bell peppers, cut into 1/4-inch pieces, divided
- 1 large onion, sliced
- 4 garlic cloves, finely chopped
- 1 pound boneless skinless chicken breasts, cut into 1-inch pieces
- 2 tablespoons red wine vinegar, divided
- 1/2 cup fresh basil leaves, torn and divided
- 3 tablespoons sliced almonds, toasted
Preparation
1. Bring a pot of water to a boil. Add broccolini; cook 3 minutes or until tender. Add 2 cups cooking water and couscous to bowl; cover and let stand 15 minutes. Drain broccolini; transfer to plate.
2. Place wok or large skillet over medium-high heat; add 1 1/2 teaspoons oil. Cook pepper, onion, and garlic, stirring, 4 minutes. Transfer to bowl; cover.
3. Add remaining 1 1/2 teaspoons oil to wok; cook chicken 4 minutes, stirring, or until almost cooked through. Add 1 tablespoon vinegar; cook 1 minute more or until chicken is cooked through.
4. Uncover couscous; stir in remaining 1 tablespoon vinegar and half of basil.
5. Top platter with peppers, chicken, broccolini, almonds, and remaining basil. Serve with couscous.
- Yield: Makes 4 servings (serving size: 1 cup couscous, 3/4 cup chicken mixture, and 1/4 of broccolini)
Prep: 20 minutes; Cook: 12 minutes.
Nutritional Information
| Calories per serving: | 449 |
|---|---|
| Fat per serving: | 11g |
| Saturated fat per serving: | 2g |
| Monounsaturated fat per serving: | 5g |
| Polyunsaturated fat per serving: | 2g |
| Protein per serving: | 37g |
| Carbohydrates per serving: | 53g |
| Fiber per serving: | 10g |
| Cholesterol per serving: | 67mg |
| Iron per serving: | 4mg |
| Sodium per serving: | 163mg |
| Calcium per serving: | 184mg |
[an error occurred while processing this directive]