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Orange-Tomato Couscous with Chicken

:  March/April 2011

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This cinnamon- and cumin-spiked couscous with chicken takes its inspiration from Morocco. It’s made mostly with pantry staples—all you have to pick up is some chicken thighs, a bunch of cilantro and an orange. The orange slices become tender after cooking—you can eat them skin and all. For a variation, substitute diced, boneless leg of lamb for the chicken. Serve with steamed green beans or a spinach salad.


Orange-Tomato Couscous with Chicken Recipe

Makes: 6 servings, about 1 chicken thigh & 1 cup couscous each

Active Time:

Total Time:

Nutrition Profile

Low calorie | High fiber | Low saturated fat | Low cholesterol | Low sodium | Heart healthy | Healthy weight | Diabetes appropriate |

View Our Nutrition Guidelines »

Ingredients

  • 6 boneless, skinless chicken thighs (about 1 1/2 pounds), trimmed
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 1/4 teaspoons ground cinnamon, divided
  • 1 1/4 teaspoons ground cumin, divided
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 medium onion, thinly sliced
  • 1 14-ounce can diced tomatoes, with juice
  • 1 15-ounce can chickpeas, rinsed
  • 1 cup reduced-sodium chicken broth
  • 4 tablespoons chopped fresh cilantro, divided
  • 1 orange, scrubbed, halved and cut into 1/4-inch slices
  • 1 cup whole-wheat couscous

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Preparation

  1. Pat chicken thighs dry with a paper towel. Season with salt, pepper, 1/4 teaspoon cinnamon and 1/4 teaspoon cumin.
  2. Heat 1 tablespoon oil in a Dutch oven over medium heat. Add the chicken thighs and cook until browned, 3 to 4 minutes per side. Transfer to a plate and set aside.
  3. Add the remaining 1 tablespoon oil and onion to the pan. Cook, stirring occasionally, until the onion is softened, about 2 minutes. Add the remaining 1 teaspoon each cinnamon and cumin and cook, stirring constantly, for 30 seconds. Add tomatoes and their juice, chickpeas, broth, 2 tablespoons cilantro and orange slices; bring to a simmer, stirring with a wooden spoon to scrape up any browned bits. Return the chicken and any collected juice to the pan; cover and cook over medium-low heat until the chicken is cooked through, 5 to 10 minutes. Transfer the chicken to a clean plate.
  4. Bring the cooking liquid back to a boil; stir in couscous and place the chicken thighs on top of the mixture. Remove from heat, cover and let stand for 5 minutes before serving. Garnish with the remaining cilantro.

Nutrition

Per serving: 417 calories; 14 g fat ( 3 g sat , 7 g mono ); 74 mg cholesterol; 44 g carbohydrates; 0 g added sugars; 29 g protein; 8 g fiber; 458 mg sodium; 509 mg potassium.

Nutrition Bonus: Vitamin C (37% daily value), Iron (20% dv), Zinc (18% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat, 1 fat


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Recipe Categories

Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Diabetes appropriate
Preparation/ Technique
Braise/Stew
Saute
Meal/Course
Dinner

Season
Spring
Fall
Winter
Style/Theme
Budget
Entertaining, casual
Everyday favorites
One dish meals
Type of Dish
Main dish, combination meal
Main dish, poultry
Pasta
Ease of Preparation
Easy
Ethnic/Regional
Mediterranean
Middle Eastern
Total Time
45 minutes or less
Servings
6
Main Ingredient
Chicken
Publication
March/April 2011
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