Chicken With Peppers, Broccolini, and Basil

John Kernick
This easy chicken one-dish meal features stir-fried chicken served alongside steamed broccolini and whole wheat couscous.

Yield:

Makes 4 servings (serving size: 1 cup couscous, 3/4 cup chicken mixture, and 1/4 of broccolini)

Recipe Time

Prep: 20 Minutes
Cook: 12 Minutes

Nutritional Information

Calories 449
Fat 11 g
Satfat 2 g
Monofat 5 g
Polyfat 2 g
Protein 37 g
Carbohydrate 53 g
Fiber 10 g
Cholesterol 67 mg
Iron 4 mg
Sodium 163 mg
Calcium 184 mg

Ingredients

3/4 pound broccolini, stems trimmed
1 1/2 cups whole-wheat couscous
3 teaspoons peanut oil, divided
2 large red bell peppers, cut into 1/4-inch pieces, divided
1 large onion, sliced
4 garlic cloves, finely chopped
1 pound boneless skinless chicken breasts, cut into 1-inch pieces
2 tablespoons red wine vinegar, divided
1/2 cup fresh basil leaves, torn and divided
3 tablespoons sliced almonds, toasted

Preparation

1. Bring a pot of water to a boil. Add broccolini; cook 3 minutes or until tender. Add 2 cups cooking water and couscous to bowl; cover and let stand 15 minutes. Drain broccolini; transfer to plate.

2. Place wok or large skillet over medium-high heat; add 1 1/2 teaspoons oil. Cook pepper, onion, and garlic, stirring, 4 minutes. Transfer to bowl; cover.

3. Add remaining 1 1/2 teaspoons oil to wok; cook chicken 4 minutes, stirring, or until almost cooked through. Add 1 tablespoon vinegar; cook 1 minute more or until chicken is cooked through.

4. Uncover couscous; stir in remaining 1 tablespoon vinegar and half of basil.

5. Top platter with peppers, chicken, broccolini, almonds, and remaining basil. Serve with couscous.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Lori Powell,

September 2009