Lemon chicken with couscous and pine nuts

May 24, 2017

With all of the busyness that accompanies the end of school, the deadlines, the spring cleaning, and the attempted gardening, this little dish is a fast and easy gem. White wine, fresh thyme and oregano, mixed with lemon make it burst with flavor—and nutrition!


Chicken is rich in protein (18 grams per 100 grams of chicken). It is high in phosphorus and potassium while being low in sodium, all good for your heart.


While most of us know that chicken is a good source of protein, we may not know that it is also an amazing source of vitamins including: vitamins C, B-6, B-12, A, E, D and K.


One lemon contains more potassium than apples or grapes, and it’s packed with calcium, copper, iron, magnesium, fiber, and Vitamins C and B-complex. The thyme is aromatic and helps you digest.


Couscous is a semolina wheat grain, rich in protein (six grams per cup) and fiber (two grams per cup). If you can boil water, you can make couscous. It can be a meal in itself or an alternative to rice.


Couscous cooks up light and airy. Toss in some pine nuts and some fresh parsley. Pine nuts are rich in vitamins A, D, and C. Pinolenic acid (why they’re called pine nuts) makes you feel full, and this savory, buttery nut is also high in iron and magnesium.

 


Lemon Chicken

Ingredients:

 

-4 boneless chicken breasts (pounded or cut thin)
-¼ c. olive oil, plus enough to coat the chicken
-2 t. lemon pepper
-3 T. minced fresh garlic (8 cloves)
-½ c. dry white wine
-2 t. lemon zest
-4 T. lemon juice
-1½ t. dried oregano
-6 sprigs fresh thyme
-1 lemon

Directions:

Toss the chicken in just enough olive oil to coat. Add lemon pepper and let set for 10 minutes.


In a small saucepan, warm the olive oil over medium-low heat. Add the garlic and cook for a minute. Take it off the heat and add white wine, lemon zest, lemon juice, and oregano. Pour into 9x13 baking pan. Add the chicken breasts.


Cut lemon into sections and tuck in around chicken. Lay thyme sprigs on top.


Bake 30-40 minutes. Cover with aluminum foil and let set for 10 minutes. Serve.


Couscous with Pine Nuts

Ingredients:

-4 T. butter
-2 c. yellow onion
-3 c. chicken stock
-2 c. couscous
-½ c. toasted pine nuts
-½ c. fresh parsley, chopped
-Toasted walnuts or pecans (optional)

Directions:

Pre-heat oven to 325. Place pine nuts on a baking sheet and cook for eight minutes.


Melt the butter in a saucepan. Add onion and sauté for six to eight minutes until translucent. Add the chicken stock and bring to a full boil.


Stir in the couscous, turn off the heat, cover and allow to steam for 10 minutes.


Fluff the couscous with a fork, stir in the toasted pine nuts and chopped parsley (and toasted walnuts or pecans, if desired. Serve hot.

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