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Chicken Thighs with Couscous & Kale

November/December 2013

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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.


Chicken Thighs with Couscous & Kale Recipe

Makes: 4 servings, 1 thigh & 3/4 cup couscous each

Serving Size: 1 thigh & 3/4 cup couscous

Active Time:

Total Time:

Ingredients

  • 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

Preparation

  1. Combine thyme, cumin, salt and pepper in a small bowl. Sprinkle both sides of chicken with half of the spice mixture.
  2. 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.
  3. 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.
  4. 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.

Nutrition

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

Recipe Categories

Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Fall
Winter
Type of Dish
Main dish, poultry
Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
20 minute dinner recipes
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