Baked Chicken and Vegetable Couscous Recipe
Ingredients
| Chicken and Marinade | ||
| Lemon | 1 | |
| 1 cup nonfat plain yogurt | ||
| Grated ginger | 1 Tablespoon | |
| Garlic | 2 Clove (5gm), minced | |
| Turmeric | 1 1/2 Teaspoon | |
| Ground coriander | 1 Teaspoon | |
| Paprika | 1 Teaspoon | |
| Cardamom | 1 Teaspoon | |
| Ground cumin | 1/2 Teaspoon | |
| Ground black pepper | 1/4 Teaspoon | |
| Salt | 1/8 Teaspoon | |
| 4 bone-in, skinless chicken breast halves (about 8 ounces each) | ||
| Roasted Vegetables | ||
| Carrots | 4 | |
| Parsnips | 4 | |
| Butternut squash | 2 Cup (16 tbs), peeled | |
| 1 red onion, cut into 1" pieces | ||
| Ground black pepper | 1 To taste | |
| Sodium chicken broth | 1 1/2 Cup (16 tbs) | |
| Couscous | ||
| Water | 2 1/4 Cup (16 tbs) | |
| Couscous | 1 box | |
| Salt | To Taste | |
Directions
To make the chicken and marinade: Grate the rind of the lemon into a shallow 3-quart baking dish.
Cut the lemon in half and squeeze the juice into the baking dish.
Discard the lemon.
Stir in the yogurt, ginger, garlic, turmeric, coriander, paprika, cardamom, cumin, pepper, and salt.
Mix well.
Add the chicken and turn to coat.
Cover and refrigerate for at least 4 hours or up to 12 hours; turn at least once while marinating.
To make the roasted vegetables: Preheat the oven to 400°F.
Line 2 baking sheets with foil and coat with no-stick spray.
Arrange the carrots, parsnips, squash, and onions on the baking sheets; season with the salt and pepper.
Bake for 30 to 35 minutes, or until almost tender.
Remove from the oven.
Reduce the temperature to 375°F.
Remove the chicken from the refrigerator.
Uncover and add the broth to the baking dish.
Cover the chicken loosely with foil and roast for 25 minutes, basting occasionally with the marinade.
Remove the foil, turn the chicken pieces over, and add the vegetables.
Bake for 10 to 15 minutes, or until the chicken is no longer pink in the center when tested with a sharp knife.
To make the couscous: Bring the water to a boil in a medium saucepan over high heat.
Stir in the couscous.
Remove from the heat.
Cover and let stand for 5 minutes, or until the liquid is absorbed.
Fluff with a fork.
Serve with the chicken and vegetables.
Cut the lemon in half and squeeze the juice into the baking dish.
Discard the lemon.
Stir in the yogurt, ginger, garlic, turmeric, coriander, paprika, cardamom, cumin, pepper, and salt.
Mix well.
Add the chicken and turn to coat.
Cover and refrigerate for at least 4 hours or up to 12 hours; turn at least once while marinating.
To make the roasted vegetables: Preheat the oven to 400°F.
Line 2 baking sheets with foil and coat with no-stick spray.
Arrange the carrots, parsnips, squash, and onions on the baking sheets; season with the salt and pepper.
Bake for 30 to 35 minutes, or until almost tender.
Remove from the oven.
Reduce the temperature to 375°F.
Remove the chicken from the refrigerator.
Uncover and add the broth to the baking dish.
Cover the chicken loosely with foil and roast for 25 minutes, basting occasionally with the marinade.
Remove the foil, turn the chicken pieces over, and add the vegetables.
Bake for 10 to 15 minutes, or until the chicken is no longer pink in the center when tested with a sharp knife.
To make the couscous: Bring the water to a boil in a medium saucepan over high heat.
Stir in the couscous.
Remove from the heat.
Cover and let stand for 5 minutes, or until the liquid is absorbed.
Fluff with a fork.
Serve with the chicken and vegetables.
Chef
