Chicken Thighs with Couscous & Kale
From EatingWell: November/December 2013
One-pot meals, like this all-in-one chicken thigh, kale and Israeli couscous recipe, are perfect for nights when you want to keep cleanup to a minimum. Look for Israeli couscous—small pearl-shaped pasta made from semolina flour—near other Middle Eastern dry goods in well-stocked supermarkets or specialty-foods stores.
- 1 1/2 teaspoons dried thyme
- 1 1/2 teaspoons ground cumin
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 4 large boneless, skinless chicken thighs (about 1 1/4 pounds), trimmed
- 2 tablespoons extra-virgin olive oil, divided
- 1 medium onion, halved and sliced
- 1 cup Israeli couscous
- 2 cloves garlic, minced
- 4 cups very thinly sliced kale
- 2 cups reduced-sodium chicken broth
- Combine thyme, cumin, salt and pepper in a small bowl. Sprinkle both sides of chicken with half of the spice mixture.
- Heat 1 tablespoon oil in a large, heavy skillet, such as cast-iron, over medium-high heat. Add chicken and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
- Add the remaining 1 tablespoon oil and onion to the pan; cook, stirring frequently, until beginning to soften, 2 to 4 minutes. Stir in couscous and garlic; cook, stirring frequently, until the couscous is lightly toasted, 1 to 2 minutes. Add kale and the remaining spice mixture; cook, stirring, until the kale begins to wilt, 1 to 2 minutes.
- Pour in broth and any accumulated juice from the chicken, then nestle the chicken into the couscous. Reduce the heat to medium-low, cover and cook until the chicken is cooked through and the couscous is tender, 10 to 12 minutes.
Per serving: 414 calories; 16 g fat (3 g sat, 9 g mono); 76 mg cholesterol; 38 g carbohydrates; 0 g added sugars; 29 g protein; 4 g fiber; 517 mg sodium; 606 mg potassium.
Nutrition Bonus: Vitamin A (207% daily value), Vitamin C (140% dv), Iron (23% dv), Zinc (18% dv), Potassium (17% dv)
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch, 2 vegetable, 3 lean meat, 1 1/2 fat
More From EatingWell
In the dog days of summer, you don’t have to turn on your stove...Icebox pies are an easy and popular summer dessert, yet they're...Celebrate the season with EatingWell's best recipes from the...
Turkey sausage is a healthy, leaner alternative to...
You won’t waste half a day’s worth—or more—of calories with...
Celebrate summer’s fresh vegetables with our healthy recipes...
Getting your kids to eat healthy on a gluten-free diet can be...Chicken is a great ingredient for building a healthy and...
Gluten-free salads, soups and sides don’t have to be boring....
Healthy and slimming summer dinners shouldn’t be hard to find...
Beat the heat and embrace the flavors of summer with low-...
Our low-calorie pasta salad recipes will be a favorite dish...
Cool down with these healthy, homemade freezer pops. On hot...
If you find yourself short on time this summer, try these...
For a lighter option for dinner tonight, try making a quick...
Whether you’re a vegetarian or just looking to cut back on...
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, poultry
- Ease of Preparation
- Total Time
- 30 minutes or less
- November/December 2013
Connect With Us
Poll of the week
- Skillet Gnocchi with Chard & White Beans (189 comments)
- Chilaquiles Casserole (103 comments)
- Hamburger Buddy (100 comments)
- Bev's Chocolate Chip Cookies (87 comments)
- Balsamic & Parmesan Roasted Cauliflower (74 comments)
- Easy Salmon Cakes (73 comments)
- Broccoli-Cheese Chowder (72 comments)
- Mini Mushroom-&-Sausage Quiches (63 comments)
- Sauteed Chicken Breasts with Creamy Chive Sauce (58 comments)
- Beef & Bean Chile Verde (52 comments)