Chicken with Fall Vegetables and Couscous
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Place dry chickpeas in 1.5 liters of water in a large pot. Bring to a boil and then reduce to simmer until chickpeas are tender but not overcooked – approximately 45 minutes. Drain and set aside. (This can be done 1-2 days ahead. Keep cooked chickpeas in the fridge).
In a large pot over medium heat, add the saffron and toast for 1 minute. Add turmeric, cinnamon, chicken broth and stir. Add chicken, onions, carrots, parsnips, squash and chili pepper. Bring to a boil and simmer covered for 10 minutes.
Add tomatoes and zucchini. Simmer, covered, until just cooked. Add salt, cooked chickpeas, raisins and fresh minced parsley. Remove cinnamon stick.
To prepare the couscous pour 2 cups (500 mL) of boiling water into a glass serving dish with a lid. Stir in whole-grain couscous, cover and let sit 15 minutes.
To serve, place a large spoonful of couscous in the centre of each plate or shallow soup dish. Ladle broth, chicken and vegetables around couscous. Garnish with fresh parsley and a few raisins.
Nutrition Info
| Per 670 g serving | Amount |
|---|---|
| Calories | 430 |
| Protein | 36 g |
| Fat | 9 g |
| Saturated Fat | 2 g |
| Carbohydrate | 54 g |
| Fibre | 7 g |
| Sugar | 14 g |
| Cholesterol | 95 mg |
| Sodium | 410 mg |
| Per 670 g serving | % Daily Value |
|---|---|
| Potassium | 36 |
| Calcium | 10 |
| Iron | 30 |
| Vitamin A | 190 |
| Vitamin C | 70 |
| Vitamin B6 | 45 |
| Vitamin B12 | 32 |
| Folate | 81 |
| Zinc | 43 |
