Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Chicken and Bean Stew with Couscous
1 hr
Time:
Health Score:
90 / 100
Ingredientsfor
- For the chicken
- 2 Tbsps olive oil
- 1 onion (chopped)
- 1 clove garlic cloves (finely chopped)
- 4 small, skinless Chicken breasts (diced)
- 2 red peppers (diced)
- ½ cup pitted green olives
- 2 cups canned Tomatoes
- 2 cups canned navy bean (drained)
- 1 ½ cups Tuna steak
- salt
- freshly ground peppers
- For the couscous and garnish
- 1 cup Couscous
- 2 cups low-sodium chicken stock (hot)
- 2 ½ cups curly Kale (chopped)
- flat-leaf parsley (finely chopped)
Preparation
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.