| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Dairy | Vegetarian | Artichokes, Lowfat, Main course, Poultry, Salad | 4 | Servings |
INGREDIENTS
| Water | ||
| 1 | Bay leaf | |
| 6 | Black peppercorns | |
| 4 | Skinless boneless chicken | |
| breast halves | ||
| 1 1/2 | c | Boiling water |
| 1 1/2 | c | Instant couscous |
| 6 | c | Fresh spinach |
| 2 | c | Chicken broth |
| 2 | t | Turmeric |
| 4 | T | White wine |
| 1 | t | Indonesian chili paste or |
| sauce OR dried red pepper | ||
| flakes | ||
| 1 | t | Chopped parsley |
| 1 | t | Chopped sage |
| 1 | t | Chopped thyme |
| 8 | Artichoke hearts | |
| water-packed | ||
| 2 | Tomatoes | |
| 1/4 | c | Grated Parmesan cheese |
INSTRUCTIONS
ADVANCE PREP -- CHICKEN: Fill a large skillet with water and add bay leaf and peppercorns; bring to a boil and add chicken breasts. Reduce heat and simmer until chicken is cooked through, about 20 minutes. Cool, drain and place in a resealable plastic bag. COUSCOUS: In medium saucepan, bring 1 1/2 cups water to a boil; turn off heat, stir in couscous and cover. After about 5 minutes, when the water is absorbed and the couscous is fluffy (use a fork to fluff), spill it out onto a cookie sheet to cool. Transfer cooled couscous to an airtight container. SPINACH: Wash spinach thoroughly and, with water still clinging to its leaves, place in a large pot and cover. Cook over medium-low heat until the spinach wilts. Drain, cool and place in a resealable plastic bag. SAUCE: In another medium saucepan, bring the chicken broth, turmeric, white wine and chili paste or flakes to a boil. Reduce heat and simmer for 5 minutes. Cool and transfer to an airtight container. Chop herbs and place in a resealable bag. Refrigerate all of the above ingredients until needed. PREP: Cut chicken into one-inch pieces, slice artichoke hearts and dice tomatoes. Place couscous and sliced artichoke hearts in a large saucepan. Heat briefly over medium-low heat, then add chicken, spinach, tomatoes and broth. Cook for 3 to 4 minutes more, or until heated through, stirring constantly. Stir in the Parmesan cheese and herbs. Divide among 4 bowls and serve. Per serving: 510 calories, 11 percent fat (6.2 grams), 53 percent carbohydrate, 36 percent protein. See: http://www.fitnessonline.com/shapecooks/ Consultant: Susan M. Kleiner, Ph.D., R.D., a high-performance nutritionist and author of The Be Healthier, Feel Stronger Vegetarian Cookbook (Macmillan, 1997). >edited for eat-lf cookbooks by kitpath 98Feb Notes: See also MENU Hi-Carb: Overnight in the Mountains. Includes Make-ahead instructions. With a little advance prep, this satisfying dish can be a quick lunch or dinner. Just heat, stir and serve. Recipe by: SHAPE Cooks 1998 Posted to EAT-LF Digest by KitPATh <[email protected]> on Feb 17, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 368
Calories From Fat: 65
Total Fat: 7.2g
Cholesterol: 78.6mg
Sodium: 1355.8mg
Potassium: 1073mg
Carbohydrates: 30.8g
Fiber: 7.5g
Sugar: 2.6g
Protein: 42.3g