Lemon-Tahini Couscous with Chicken & Vegetables

Lemon-Tahini Couscous with Chicken & Vegetables

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From: Diabetic Living Magazine, Summer 2019

When you want pasta in no time, couscous is your best friend! The tiny pasta balls cook up in minutes, and absorb all the water so you don't have to fuss with draining. Tossed with sautéed vegetables plus leftover chicken, it's a fast and tasty meal in a bowl that's perfect as an easy dinner recipe.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 cup whole-wheat pearl couscous (see Tip)
  • ¼ cup tahini
  • ¼ cup water
  • 2 teaspoons lemon zest
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil, divided
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • ¼ teaspoon crushed red pepper
  • 1 clove garlic, minced
  • 2 cups sliced mushrooms (half of a 10-oz. package)
  • ½ medium red bell pepper, chopped
  • 4 cups coleslaw mix (half of a 12- to 14-oz. package)
  • 4 cups baby spinach (half of a 5-oz. bag)
  • 12 ounces cooked chicken breast, chopped (about 2½ cups)
  • ¼ cup toasted sliced almonds
  • ¼ cup crumbled reduced-fat feta cheese
  • 1 tablespoon chopped fresh parsley
  • 1 lemon, cut into wedges (optional)

Preparation

  • Prep

  • Ready In

  1. Cook couscous in a medium saucepan according to package directions. Fluff with a fork and set aside.
  2. Meanwhile, whisk tahini, water, lemon juice, 1 Tbsp. oil, salt, pepper, and crushed red pepper in a small bowl until well blended; set aside.
  3. Heat the remaining 1 Tbsp. oil in a large nonstick skillet over medium-high heat. Add garlic and cook until fragrant, about 30 seconds. Add mushrooms and bell pepper; cook until the mushrooms release their liquid, about 3 minutes.
  4. Stir in coleslaw mix and spinach; continue cooking, stirring, until the spinach wilts, about 2 minutes. Stir in chicken, the couscous, and the tahini sauce; cook until heated through, 2 to 4 minutes.
  5. Sprinkle with almonds, feta, parsley, and lemon zest. Serve with lemon wedges, if desired.
  • Tip: Whole-wheat pearl couscous (aka Israeli couscous) has a deliciously nutty flavor and chewy texture. Look for brands like Bob's Red Mill in natural-foods stores and some supermarkets. If you can't find it, you can substitute regular couscous.

Nutrition information

  • Serving size: about 1½ cups
  • Per serving: 528 calories; 23 g fat(4 g sat); 9 g fiber; 42 g carbohydrates; 40 g protein; 42 mcg folate; 77 mg cholesterol; 4 g sugars; 0 g added sugars; 3,807 IU vitamin A; 63 mg vitamin C; 125 mg calcium; 4 mg iron; 565 mg sodium; 518 mg potassium
  • Nutrition Bonus: Vitamin C (105% daily value), Vitamin A (76% dv), Iron (22% dv)
  • Carbohydrate Servings: 3

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