| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Dairy |
Vegetarian |
Lowfat, Poultry, Salad, Main course, Artichokes |
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 |
ts |
Turmeric |
| 4 |
tb |
White wine |
| 1 |
ts |
Indonesian chili paste or sauce OR dried red pepper flakes |
| 1 |
ts |
Chopped parsley |
| 1 |
ts |
Chopped sage |
| 1 |
ts |
Chopped thyme |
| 8 |
|
Artichoke hearts; water-packed |
| 2 |
md |
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 <phannema@wizard.ucr.edu> on Feb 17,
1998
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