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Indian-style chicken with Pearl Couscous

Indian-style chicken with Pearl Couscous
Dinner

Low Gi Recipe Logo

SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
15 minutes
COOK TIME:
20 minutes

Ingredients

  • 2 tbsp Extra virgin olive oil
  • 1/2 Brown onion, finely chopped
  • 1 tbsp Finely grated ginger
  • 2 Cloves garlic, finely chopped
  • 1 tsp Fennel seeds
  • 1 tsp Cumin seeds
  • 1 tbsp Medium curry powder
  • 600 g Skinless, de-boned chicken thighs, cut into bite-size pieces
  • 1 Red capsicum, diced
  • 1 Medium zucchini, diced
  • 250 g Blu pearl couscous
  • 500 ml Simmering chicken stock
  • Salt and freshly ground black pepper to taste
  • Juice of 1/4 lemon
  • A few sprigs of fresh coriander
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Method

  • Heat olive oil in a wide, non-stick pan.  Add the onion, ginger, garlic, fennel seeds and cumin seeds and stir over medium heat for 3 minutes.
  • Add the curry powder and stir for 10 seconds.  Add the chicken pieces, capsicum and zucchini and stir for 3-4 minutes.
  • Add the pearl couscous and stir gently for 1 minute.  Add the simmering stock, stir briefly and bring to a low simmer.  Season with salt and pepper, cover with a lid and cook on low heat for 10 minutes, stirring once or twice during the cooking.   Add a little water if necessary during the cooking.
  • When it’s ready all the liquid will have been absorbed by the couscous.
  • Stir in the lemon juice and serve garnished with coriander leaves.

Notes

Energy per serve: 1688 kJ
Gi estimation: 38, GL estimation: 6
Recipe and image supplied by Benedikts – Blu Gourmet Pearl Cous Cous. For more recipes go to www.blu.net.au

Nutritional information (per serve)

Calories: 403kcal | Carbohydrates: 16.6g | Protein: 32.9g | Fat: 18.3g | Saturated Fat: 3.9g | Sodium: 1896mg | Fiber: 4g
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