Sunday, March 20, 2011

Chicken Med(iterranean) with Whole Wheat Couscous

This is a great quick cooking and flavor packed meal. This dish comes together in no time and fills you up with tons of flavor an nutrition. The Prosecutor's favorite cuisine is greek so this is a stand by in our kitchen. This dish uses one my favorite no fat ingredients, fat free Feta. This little block of yumminess adds tons of flavor to a simple salad, on eggs in the morning, or a great snack with whole wheat crackers.

Chicken Med with Whole Wheat Couscous
Serves 4

4t. Extra Virgin Olive Oil
1lb. BS chicken cut up into one inch pieces (Boneless and skinless)
1t. salt
1/2t. freshly ground pepper
2 garlic gloves minced or run through a garlic press
1 bunch Swiss chard tough ribs cut out
1 head broccoli cut into small florets
1T. Sherry vinegar
1 14.5oz can Artichoke hearts (I get mine at Trader Joe, they are much cheaper and of a higher quality)
1/2c Kalamata olives
1 pint cherry tomatoes cut in half
8oz fat free feta cut in 1/2 in. cubes
4 servings of whole wheat couscous made according to the instructions on the back. I nuke mine.

1. In a 12in. non-stick skillet, heat 2t. extra virgin olive oil over medium high heat. Season chicken with salt and pepper. Sear chicken on one side for 4 minutes. You want the chicken to brown on the first side. Turn and cook for 2 more minutes. Remove from pan and set aside on a plate.

2. Heat remaining oil until shimmering. Sauté garlic and cook for 1 minute. DO NOT BURN! Add Swiss chard and broccoli. Cook until wilted, about 3 minutes.

3. Add tomatoes and cook for 4 more minutes or until the tomatoes start to break down. Add vinegar and cook for 2 more minutes.

4. Add artichoke hearts, olives, and chicken and cook until heated through. Add feta and stir to combine.

5. Serve over whole wheat couscous.

One serving is 1/2c of couscous with 1c of chicken sauté.

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