Dairy-Free, Nut-Free
SERVES 4
PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES, PLUS 10 MINUTES TO COOL
This easy dinner offers bright, zesty flavors combined with rich tahini dressing as a source of healthy fat that keeps you full and satisfied for hours. If you have one, use a cast-iron skillet or a Dutch oven. The benefit of a thick-bottomed pan or skillet is that you can both cook with it on the stove and also put it in the oven for finishing.
4 chicken thighs, trimmed and patted dry (about 1 pound)
2 garlic cloves, minced, divided
½ teaspoon paprika
¾ teaspoon salt
¼ teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil, divided
1 cup whole-wheat pearl couscous
2 cups chicken stock or vegetable stock
2 tablespoons freshly squeezed lime juice
2 tablespoons tahini
1 tablespoon low-sodium soy sauce
1 teaspoon honey
¼ teaspoon red pepper flakes
2 tablespoons water
¼ cup fresh cilantro leaves
Bioactive ingredients:
chicken, garlic, olive oil, whole-wheat couscous, tahini, soy sauce
1.
Preheat the oven to 400°F.
2.
Put the chicken on a large plate or platter.
3.
In a small mixing bowl, combine half of the garlic, the paprika, the salt, the pepper, and 1 tablespoon of oil.
4.
Sprinkle half of the mixture over the chicken, then flip and sprinkle with the remaining mixture.
5.
In a large cast-iron skillet or oven-safe pot, heat 1 tablespoon of oil over medium-high heat.
6.
Add the chicken, and cook for 3 to 5 minutes, or until golden brown. Transfer to a clean plate or platter.
7.
In the same skillet, combine the remaining 1 tablespoon of oil, the remaining half of the garlic, and the couscous. Cook over medium-high heat, stirring frequently, for 2 to 3 minutes, or until the couscous is toasted.
8.
Pour in the stock, and bring to a boil.
9.
Return the chicken to the skillet. Turn off the heat.
10.
Transfer the skillet to the oven, and bake for 15 minutes, or until the chicken has cooked through and the internal temperature has reached 165°F. Remove from the oven. Let cool for 5 to 10 minutes.
11.
Meanwhile, to make the dressing, in a small mixing bowl, whisk together the lime juice, tahini, soy sauce, honey, red pepper flakes, and water.
12.
Drizzle the dressing over the chicken and couscous.
13.
Top with the cilantro.
Per Serving:
Calories: 560; Total fat: 33g; Saturated fat: 7g; Protein: 26g; Total carbohydrates: 38g; Fiber: 3g; Sugar: 2g; Cholesterol: 111g
VARIATION:
For alternative whole-grain options, you can prepare pearled millet, sorghum, quinoa, or brown rice, all of which are gluten-free options.