Chicken and bean stew with couscous 

Chicken and bean stew with couscous
591 kcal

(0)

Difficulty:easy
Preparation:60 min
Ready in:60 min
Vegetable
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1 serving contains (Percentage of daily recommendation)
Calories591 kcal(30%)
Protein66 g(132%)
Fat14 g(18%)
Carbohydrates49 g(19%)
Added Sugar0 g(0%)
Roughage10 g(33%)

Recipe Development: EAT SMARTER

Ingredients

For servings

For the chicken
2 tablespoonsolive oil
1onions chopped
1 clovegarlic finely chopped
4small, skinless Chicken breasts diced
2red peppers diced
½ cupspitted green olives
2 cupscanned chopped Tomatoes
2 cupscanned navy bean drained
1 ½ cupsTuna steak
salt
freshly ground peppers
For the couscous and garnish
1 cupCouscous
2 cupslow-sodium chicken stock hot
2 ½ cupscurly kale chopped
flat-leaf parsley finely chopped

Directions

1 For the chicken: Heat the oil in casserole dish set over a moderate heat until hot. Add the onion, garlic, and a little salt, sautéing for 3 - 4 minutes until lightly coloured.
2 Add the chicken and peppers, and continue to cook for a further 3 minutes, stirring occasionally. Stir in the olives, chopped tomatoes, beans, and stock.
3 Bring the stew to a simmer, cover with a lid, and then reduce the heat to low. Cook for 30 - 40 minutes until the chicken and beans are tender.
4 For the couscous and garnish: Place the couscous in a large mixing bowl and cover with the hot stock. Stir once, cover with clingfilm, and set to one side for 10 minutes.
5 Place the kale in a steaming basket, cover, and set over a half-filled saucepan of simmering water. Steam the kale for 3 - 4 minutes until tender. Remove from the saucepan and set to one side.
6 Season the stew to taste with salt and pepper. Fluff the couscous with a fork and stir through most of the parsley as well as some salt and pepper.
7 Spoon the stew onto plates and serve with the couscous and kale. Sprinkle over the rest of the parsley before serving.
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