Lemon-Tahini Couscous with Chicken & Vegetables

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When you want pasta in no time, couscous is your best friend! The tiny pasta balls cook up in minutes, and absorb all the water so you don't have to fuss with draining. Tossed with sautéed vegetables plus leftover chicken, it's a fast and tasty meal in a bowl that's perfect as an easy dinner recipe.

Lemon-Tahini Couscous with Chicken & Vegetables
Prep Time:
25 mins
Total Time:
25 mins
Servings:
4
Yield:
6 cups

Ingredients

  • 1 cup whole-wheat pearl couscous (see Tip)

  • ¼ cup tahini

  • ¼ cup water

  • 2 teaspoons lemon zest

  • 2 tablespoons lemon juice

  • 2 tablespoons olive oil, divided

  • ½ teaspoon salt

  • ¼ teaspoon ground pepper

  • ¼ teaspoon crushed red pepper

  • 1 clove garlic, minced

  • 2 cups sliced mushrooms (half of a 10-oz. package)

  • ½ medium red bell pepper, chopped

  • 4 cups coleslaw mix (half of a 12- to 14-oz. package)

  • 4 cups baby spinach (half of a 5-oz. bag)

  • 12 ounces cooked chicken breast, chopped (about 2 1/2 cups)

  • ¼ cup toasted sliced almonds

  • ¼ cup crumbled reduced-fat feta cheese

  • 1 tablespoon chopped fresh parsley

  • 1 lemon, cut into wedges (Optional)

Directions

  1. Cook couscous in a medium saucepan according to package directions. Fluff with a fork and set aside.

  2. Meanwhile, whisk tahini, water, lemon juice, 1 Tbsp. oil, salt, pepper, and crushed red pepper in a small bowl until well blended; set aside.

  3. Heat the remaining 1 Tbsp. oil in a large nonstick skillet over medium-high heat. Add garlic and cook until fragrant, about 30 seconds. Add mushrooms and bell pepper; cook until the mushrooms release their liquid, about 3 minutes.

  4. Stir in coleslaw mix and spinach; continue cooking, stirring, until the spinach wilts, about 2 minutes. Stir in chicken, the couscous, and the tahini sauce; cook until heated through, 2 to 4 minutes.

  5. Sprinkle with almonds, feta, parsley, and lemon zest. Serve with lemon wedges, if desired.

Tips

Tip: Whole-wheat pearl couscous (aka Israeli couscous) has a deliciously nutty flavor and chewy texture. Look for brands like Bob's Red Mill in natural-foods stores and some supermarkets. If you can't find it, you can substitute regular couscous.

Originally appeared: Diabetic Living Magazine, Summer 2019

Nutrition Facts (per serving)

528 Calories
23g Fat
42g Carbs
40g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/2 cups
Calories 528
% Daily Value *
Total Carbohydrate 42g 15%
Dietary Fiber 9g 31%
Total Sugars 4g
Protein 40g 80%
Total Fat 23g 30%
Saturated Fat 4g 21%
Cholesterol 77mg 26%
Vitamin A 3807IU 76%
Vitamin C 63mg 70%
Folate 42mcg 10%
Sodium 565mg 25%
Calcium 125mg 10%
Iron 4mg 20%
Magnesium 75mg 18%
Potassium 518mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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