Chicken couscous with crunchy vegetables: the light recipe ideal for your packed lunch
Always looking for balanced and light dishes to follow the diet my nutritionist suggested, and since I’m not particularly fond of rice I decided to prepare a nice couscous with chicken and vegetables.
In today’s version we’ll pair it with chicken breast and vegetables.
The main problem for those seeking a “light” one-dish meal is boredom: grilled chicken breast and boiled vegetables can tire you quickly, leading to diet slip-ups. Often, couscous is also served dry, with the chicken turning out too dry and hard to swallow unless accompanied by liters of water.
In this version, I decided to transform the classic couscous into an explosion of colors and flavors, playing with textures. The secret?
A quick sauté of the vegetables to keep them crunchy and the use of turmeric in the hydration water, which gives the semolina a golden color and a Middle Eastern aroma without adding fat.
It’s the perfect solution for anyone always on the run but who doesn’t want to give up an inviting, healthy and balanced meal. Great warm, but surprising when eaten cold the next day at the office: I’ll explain how to make it perfect in just 15 minutes!
Chicken COUSCOUS with VEGETABLES
- Difficulty: Very easy
- Cost: Budget-friendly
- Preparation time: 15 Minutes
- Cooking time: 15 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Moroccan
- Energy 536.30 (Kcal)
- Carbohydrates 42.71 (g) of which sugars 11.23 (g)
- Proteins 55.56 (g)
- Fat 16.54 (g) of which saturated 2.74 (g)of which unsaturated 1.28 (g)
- Fibers 7.18 (g)
- Sodium 1,448.94 (mg)
Indicative values for a portion of 400 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for Chicken and Vegetable Couscous
- 7 oz precooked couscous (precooked)
- 3/4 cup water (boiling)
- turmeric powder (1 teaspoon)
- salt (a pinch)
- 1 tbsp extra virgin olive oil
- 14 oz chicken breast (about 0.9 lb)
- 3/4 cup frozen peas
- 3.5 oz bell peppers (red or yellow)
- 3/4 cup cherry tomatoes (cherry, datterini, or oxheart)
- 1 spring onion
- 1 tbsp extra virgin olive oil
- to taste salt
Tools
- 1 Skillet
- Bowl
- Plastic wrap
How to dress Chicken Couscous: tricks for a juicy, flavorful chicken breast
In a large bowl, add the dry precooked couscous and season it with 1 tablespoon of oil, the salt and the turmeric. Mix well with a spoon so every grain is coated. Cover with boiling water (the ratio should be 1:1), seal with plastic wrap and let rest for 5 minutes (check the times on the package as they may be longer). Once all the liquid is absorbed, transfer the semolina to a wide plate and patiently fluff it with the tines of a fork.
While the couscous rests, take care of the vegetables. Cut the cherry tomatoes into wedges. Wash the bell peppers, remove the stem and the white inner membranes then slice them into strips. Remove the ends of the zucchini then cut them into regular cubes. Roughly chop the spring onion. Boil the peas (I used frozen ones). In a large skillet, heat 1 tablespoon of oil with a whole garlic clove; when it becomes fragrant (about 1 min), remove the garlic and add the spring onion, zucchini and bell peppers. Stir-fry over high heat for 5-7 minutes: they should remain bright and crunchy. Add the peas (previously boiled) and the cherry tomatoes only in the last minute. Season with salt and pepper.
Move on to the chicken: grill it on a very hot griddle for about 5 minutes per side until well cooked but still slightly springy to the touch. Cut it into strips or cubes. Combine in a large bowl the fluffed couscous, the sautéed vegetable mix and the chicken. Adjust salt if necessary. Gently mix in a fresh chop of parsley and basil. If you are not following a low-fat diet, dress the couscous with an extra tablespoon of oil.
Notes on ingredients and Substitutions
Chicken: If you want even more tender meat, you can use boneless chicken thighs, which stay juicy even after grilling.
Vegetables: This is a “clean-out-the-fridge” recipe. You can replace the zucchini with steamed broccoli or add cooked chickpeas to increase the protein content.
Turmeric: Besides color, it’s a powerful anti-inflammatory. If you don’t like it, you can substitute saffron or mild curry.
Storage
Couscous with chicken is meal-prep friendly: it keeps perfectly in the refrigerator for 2 days. If you eat it cold, add a drizzle of oil just before eating to revive the flavors.
Recipe variations
Ethnic version: Add a handful of raisins and toasted pine nuts for a sweet-and-sour Moroccan touch.
Gourmet version: Replace the chicken with shrimp sautéed with lime and ginger.
Tea’s Tips
To prevent the chicken from drying out, brush it with a thin layer of oil and lemon juice before grilling. The lemon acts as an instant marinade that seals the juices inside the meat during quick cooking.
FAQ (Questions and Answers)
Can I use cold water for couscous?
No, precooked couscous needs heat to rehydrate. If you want to prepare it “cold,” you would have to let it rest for many hours with plenty of lemon and tomato juice (tabbouleh-style), but the texture will be different.
How many calories are in one portion?
This dish is very balanced: an average portion is around 450-500 kcal, with a good distribution of complex carbohydrates, quality proteins and fiber.
Should the vegetables be cooked a lot?
I recommend leaving them “al dente.” Overcooked vegetables lose not only vitamins but also that pleasant bite that prevents the couscous from becoming monotonous.
