Baked Chicken and Vegetable Couscous
|For chicken and marinade|
|Plain non-fat yogurt||1 Cup (16 tbs)|
|Grated ginger||1 Tablespoon|
|Garlic||2 Clove (10 gm), minced|
|Turmeric||1 1⁄2 Teaspoon|
|Ground coriander||1 Teaspoon|
|Ground cardamom||1 Teaspoon|
|Ground cumin||1⁄2 Teaspoon|
|Boneless skinless chicken breast halves||32 Ounce (Four 8 Ounce Each Pieces)|
|Roasted vegetables||1⁄2 Cup (8 tbs)|
|Carrots||4 , cut into 1 inch pieces|
|Parsnips||4 , cut into 1 inch pieces|
|Peeled cubed butternut squash||2 Cup (32 tbs)|
|Red onion||1 , cut into 1 inch pieces|
|Ground black pepper||To Taste|
|Defatted reduced sodium chicken broth||1 1⁄2 Cup (24 tbs)|
|Water||2 1⁄4 Cup (36 tbs)|
|Couscous||10 Ounce (1 Box)|
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.
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.
Serving size: Complete recipe
Calories 3023 Calories from Fat 183
% Daily Value*
Total Fat 19 g29.6%
Saturated Fat 4.2 g21%
Trans Fat 0.2 g
Cholesterol 526.2 mg175.4%
Sodium 2241.2 mg93.4%
Total Carbohydrates 423 g140.9%
Dietary Fiber 63.5 g254%
Sugars 63.9 g
Protein 289 g578.5%
Vitamin A 1836% Vitamin C 452.3%
Calcium 107.3% Iron 129.1%
*Based on a 2000 Calorie diet