| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Ethnic, Healthy, Poultry, Sauces | 1 | Servings | |
INGREDIENTS
| 1/4 | c | Fresh rosemary, finely chop |
| 1/4 | c | Fresh parsley, finely chop |
| 8 | 3-oz chicken breast pieces | |
| skin on | ||
| 1/2 | t | Light olive oil |
| 1 | c | Snow peas, strings removed |
| blanched | ||
| 1 | t | Light olive oil |
| 1/2 | Butternut squash, peeled | |
| seeded cut into 1/2" | ||
| cubes | ||
| 1/2 | White onion, peeled chopped | |
| 1 | Stalk celery, chopped fine | |
| 2 | c | Nonfat chicken stock |
| 1 | Bay leaf | |
| 1 | T | Fresh cilantro, chopped |
| 1/8 | t | Freshly ground sea salt |
| 1/8 | t | Freshly ground black pepper |
| 1/2 | t | Light olive oil |
| 1 | Red bell pepper, seeded | |
| diced fine | ||
| 1 | t | Fresh gingerroot |
| 2 | Cloves garlic, bashed | |
| peeled minced | ||
| 1 1/2 | c | Low-fat chicken stock |
| 1 | c | Instant couscous |
| Freshly ground black pepper |
INSTRUCTIONS
The chicken: Combine rosemary and parsley and stuff under the skin of each chicken breast. Cover and chill for 2 hours. Heat the in a medium skillet on medium heat and sautee squash, onion, and celery for 4 to 5 minutes, but do not allow to color. Add the chicken stock and bay leaf and simmer, uncovered, for 25 minutes. Add the cilantro and cook for 5 minutes. Remove and discard the bay leaf and puree the sauce in a blender. Season with salt and pepper. Couscous: Heat the olive oil in a medium skillet over medium heat and cooi bell pepper, ginger, and garlic for 3 minutes. In a separate pot, or in the microwave, bring the stock to a boil. Add the couscous and hot chicken stock to the pepper mixture, stir, and season with freshly ground black pepper. Cover; keep warm. Finish the chicken: Preheat the oven to 350 degrees. Heat a large ovenproof skillet over medium heat, add the oil, and fry the chiken breasts, skin side down, until the chicken skin is golden brown. Remove any excess oil with a paper towel and turn the breasts over. Place the chicken, in the skillet, in the oven for 5 to 8 minutes untl cooked but still juicy. To serve: Spoon the couscous into a ring on the center of the plate. Remove the skin from the chicken breasts, slice, and fan on top of the couscous. Spoon the sauce around the couscous and garnish with thin strips of snow peas. Per Serving: calories 233 from fat 36; fat 4g; sat fat 1g; sodium 142mg; choleserol 43mg; carbohydrates 25g; fiber 3g From Graham Kerr's Kitchen adapted for mm. Posted to MC-Recipe Digest V1 #1070 by "M. Hicks" <nitro_ii@email.msn.com> on Feb 1, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 828
Calories From Fat: 120
Total Fat: 13.3g
Cholesterol: 292.4mg
Sodium: 480.7mg
Potassium: 1568.5mg
Carbohydrates: 52.7g
Fiber: 8.1g
Sugar: 9.6g
Protein: 116.4g