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John Kernick Photo by: John Kernick

Chicken With Peppers, Broccolini, and Basil

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

Health SEPTEMBER 2009

  • Yield: Makes 4 servings (serving size: 1 cup couscous, 3/4 cup chicken mixture, and 1/4 of broccolini)
  • Cook time:12 Minutes
  • Prep time:20 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 449
  • Fat: 11g
  • Saturated fat: 2g
  • Monounsaturated fat: 5g
  • Polyunsaturated fat: 2g
  • Protein: 37g
  • Carbohydrate: 53g
  • Fiber: 10g
  • Cholesterol: 67mg
  • Iron: 4mg
  • Sodium: 163mg
  • Calcium: 184mg
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