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Orange and Tomato Simmered Chicken with Couscous

Photo: Brian Woodcock; Styling: Claire Spollen

Hands-on time 20 mins
Total time 30 mins
Yield

Serves 4 (serving size: about 1/2 cup couscous, 2 chicken thighs, and about 1/2 cup sauce)

This dish is easily customizable. Cauliflower can replace the fennel, or the couscous can be switched for a whole grain like farro or brown rice. There are plenty of vegetables in this complete dinner, but if you desire, fresh, lightly dressed greens would go well with this dish.

Ingredients

  • 1 medium fennel bulb with stalks
  • 2 teaspoons olive oil
  • 8 skinless, bone-in chicken thighs (about 1 1/2 pounds)
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 3/4 cup prechopped onion
  • 1 carrot, cut into 1/4-inch-thick slices
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground red pepper (optional)
  • 1/3 cup orange juice
  • 10 pitted kalamata olives, quartered
  • 1 (14.5-ounce) can unsalted diced tomatoes, drained
  • 1 1/4 cups water
  • 1 cup whole-wheat couscous

Nutrition Information

  • calories 466
  • fat 15.3 g
  • satfat 3.3 g
  • monofat 5.7 g
  • polyfat 2.7 g
  • protein 35 g
  • carbohydrate 47 g
  • fiber 6 g
  • cholesterol 99 mg
  • iron 3 mg
  • sodium 374 mg
  • calcium 80 mg

How to Make It

  1. Trim tough outer leaves from fennel; mince feathery fronds to measure 2 tablespoons. Remove and discard stalks. Cut fennel bulb in half lengthwise; discard core. Vertically slice fennel bulb.

  2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with salt and black pepper. Add chicken to pan; cook 3 minutes on each side or until well browned. Transfer chicken to a plate.

  3. Add sliced fennel, onion, and carrot to pan; cook 3 minutes. Add cinnamon and red pepper, if desired; cook 1 minute. Add orange juice, olives, and tomatoes. Increase heat to high, and bring to a boil. Add chicken and accumulated juices to pan. Reduce heat to medium, and cook 20 minutes or until chicken is done.

  4. Bring 1 1/4 cups water to a boil in a medium saucepan. Stir in couscous; cover. Remove from heat; let stand 5 minutes. Fluff with a fork.

  5. Serve chicken and vegetables over couscous. Top with fennel fronds.

Cook's Notes

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.