Description of this recipe
This vibrant and nutritious 5-a-Day Couscous dish combines succulent chicken thighs with a colorful medley of roasted vegetables, all served atop fluffy couscous. The dish is not only visually appealing but also packed with essential vitamins and minerals, making it a perfect choice for a wholesome family meal.
Why you will love this recipe
You will love this recipe for its simplicity and the delightful explosion of flavors it offers. The combination of roasted vegetables, tender chicken, and fluffy couscous creates a satisfying and balanced meal that can be prepared in under an hour. Plus, it’s a fantastic way to incorporate more vegetables into your diet while enjoying a delicious, hearty dish.
Introduction
In today’s fast-paced world, finding a nutritious and satisfying meal that doesn’t take hours to prepare can be a challenge. The 5-a-Day Couscous is here to solve that problem. This recipe is not only quick to prepare but also encourages you to eat more vegetables, making it a perfect fit for anyone looking to improve their diet. The star of this dish is the combination of roasted vegetables and juicy chicken thighs, all served over fluffy couscous that absorbs the delicious flavors.
Ingredients:
- 1 medium courgette, cut into small chunks
- 1 medium carrot, cut into small chunks
- 1 medium red onion, cut into wedges
- 85g mushrooms, quartered
- Handful cherry tomatoes (about 8)
- 2 garlic cloves, peeled
- 1 tbsp olive oil
- ½ tsp paprika
- ½ tsp dried chilli flakes
- 2 bone-in chicken thighs, skin on
- 50g couscous
- ½ small pack parsley or mint, roughly chopped
- Drizzle of sweet chilli sauce (optional)
Preparation:
Step 1: Preheat your oven to 200°C (180°C fan/gas mark 6). While the oven is heating, prepare your vegetables. In a large baking tray, combine the courgette, carrot, red onion, mushrooms, cherry tomatoes, and peeled garlic cloves.
Step 2: Season the vegetables generously with salt and pepper. Drizzle with 1 tablespoon of olive oil, and toss everything together until the vegetables are evenly coated.
Step 3: Take the chicken thighs and sprinkle them with paprika, dried chilli flakes, and additional salt and pepper. Rub the spices into both the skin and the flesh of the chicken to ensure maximum flavor. Drizzle a little more olive oil over the skin for extra crispiness.
Step 4: Nestle the seasoned chicken thighs among the vegetables on the baking tray. Place the tray in the preheated oven and roast for 25-30 minutes, or until the chicken is cooked through and the vegetables are starting to crisp.
Step 5: About 10 minutes before the chicken and vegetables are finished roasting, prepare the couscous. Place the couscous in a bowl and cover it with boiling water, ensuring the water just covers the grains. Cover the bowl with cling film and let it sit for 5 minutes. After 5 minutes, fluff the couscous with a fork to separate the grains. Toss in the roasted vegetables and chopped parsley or mint, and season to taste. Transfer the couscous mixture to a serving plate, top with the roasted chicken, and drizzle with sweet chilli sauce if desired.
COOKING Rating:
⭐️⭐️⭐️⭐️⭐️ (5 out of 5)
Serving Suggestions:
This 5-a-Day Couscous pairs beautifully with a crisp green salad or some warm pita bread. For an extra touch, consider serving it with a side of tzatziki or a yogurt-based dip to complement the flavors of the dish.
Tips:
- Feel free to customize the vegetables based on what you have on hand or your personal preferences. Bell peppers, asparagus, or broccoli would also work well in this recipe.
- If you’re looking for a vegetarian option, substitute the chicken with chickpeas or your favorite plant-based protein.
- Make sure to let the chicken rest for a few minutes after removing it from the oven for juicier meat.
- You can prepare the vegetables and marinate the chicken ahead of time to save even more time during the week.
Prep Time:
10 minutes
Cook Time:
30 minutes
Total Time:
40 minutes
Nutritional Information:
- Calories: 480
- Protein: 30g
- Sodium: 600mg
Conclusion
The 5-a-Day Couscous is an excellent choice for anyone looking to create a delicious, healthy meal in a short amount of time. With its vibrant colors and rich flavors, it’s sure to impress your family and friends. Plus, it’s a fantastic way to incorporate a variety of vegetables into your diet while enjoying a hearty and satisfying dish. Give this recipe a try, and you’ll find it becomes a staple in your weekly meal rotation.
Questions and Answers
1. Can I use other types of meat instead of chicken thighs?
Yes, you can substitute chicken thighs with chicken breasts, pork chops, or even turkey. Just adjust the cooking time accordingly, as different meats may require different cooking durations.
2. Is there a way to make this dish vegetarian?
Absolutely! You can easily make this dish vegetarian by omitting the chicken and adding more vegetables or including protein-rich ingredients like chickpeas or lentils.
3. How can I store leftovers from this recipe?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until warmed through.
4. Can I prepare the couscous in advance?
Yes, you can prepare the couscous in advance. Just store it in an airtight container in the refrigerator and reheat it gently before serving.
5. What can I serve with 5-a-Day Couscous?
This dish pairs well with a fresh green salad, warm pita bread, or a yogurt-based dip like tzatziki. You can also serve it with a side of roasted or steamed vegetables for an extra nutrient boost.