Za'atar-Roasted Chicken Tenders & Vegetables with Couscous

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Za'atar (or zaatar)--a Middle-Eastern spice blend that's a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs--gives this sheet-pan roast chicken recipe tons of flavor. Chicken tenders and pretrimmed green beans make this healthy dinner super-fast.

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Cook Time:
15 mins
Additional Time:
15 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 1 medium navel orange

  • 1 pound trimmed green beans

  • 1 medium red onion, halved and sliced

  • ½ cup Kalamata or Castelvetrano olives

  • 2 tablespoons extra-virgin olive oil

  • 2 tablespoons dry white wine

  • ¼ teaspoon salt

  • ½ teaspoon ground pepper, divided

  • 1 pound chicken tenders

  • 1 tablespoon za’atar (see Tip)

  • 1 cup low-sodium chicken broth

  • cup whole-wheat couscous

Directions

  1. Position rack in bottom third of oven; preheat to 450 degrees F. Coat a rimmed baking sheet with cooking spray.

  2. Grate 2 teaspoons zest from orange. Slice 1/2 inch off the ends and squeeze juice from them into a medium saucepan; add the zest. Set aside.

  3. Cut the rest of the orange in half, then cut into 1/4-inch slices. Toss in a large bowl with green beans, onion, olives, oil, wine, salt and 1/4 teaspoon pepper. Spread the mixture in an even layer on the prepared pan. Toss chicken with za'atar in the bowl, then place on top of the green bean mixture.

  4. Roast on the bottom rack until the green beans are tender and the chicken is no longer pink in the middle, about 15 minutes.

  5. Meanwhile, add broth and the remaining 1/4 teaspoon pepper to the saucepan. Bring to a boil. Stir in couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork. Serve with the chicken and vegetables.

Tips

Spice blends like za'atar give you big flavor from just one ingredient. A mix of thyme, sumac, salt, sesame seeds and sometimes other herbs, look for it in the bulk-spice section of natural-food stores, in specialty-food stores or on amazon.com. To make your own mix: Blend 1 tsp. each ground sumac, sesame seeds and dried thyme with 1/4 tsp. salt.

Chicken tenders require zero prep (just rip open the package) and cook in a snap because they're so thin, which makes them perfect for fast weeknight meals. The tender is typically found attached to the underside of the chicken breast, but can also be purchased separately.

Many whole grains take 30-plus minutes to cook, but whole-wheat couscous is ready in five. It's a flavor sponge, so serve with a saucy dish or try stirring fresh herbs or citrus juice into it, as we do here. If you don't like the taste of whole-wheat, don't worry--it's mellow in couscous.

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition Facts (per serving)

436 Calories
16g Fat
44g Carbs
32g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 436
% Daily Value *
Total Carbohydrate 44g 16%
Dietary Fiber 9g 33%
Total Sugars 7g
Protein 32g 64%
Total Fat 16g 20%
Saturated Fat 3g 13%
Cholesterol 63mg 21%
Vitamin A 902IU 18%
Vitamin C 34mg 37%
Folate 58mcg 15%
Sodium 583mg 25%
Calcium 117mg 9%
Iron 3mg 18%
Magnesium 53mg 13%
Potassium 515mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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