Chicken Thighs with Couscous & Kale

heatherc369

Chicken Thighs with Couscous & Kale

One-pot meals, like this all-in-one chicken thigh, kale and Israeli couscous recipe, are perfect for nights when you want to keep cleanup to a minimum. Look for Israeli couscous—small pearl-shaped pasta made from semolina flour—near other Middle Eastern dry goods in well-stocked supermarkets or specialty-foods stores.


Makes: 4 servings

Serving Size: 1 thigh & 3/4 cup couscous

Active Time: 20 minutes

Total Time: 30 minutes
Nutrition Profile

Low calorie | Low saturated fat | Low cholesterol | High potassium | Heart healthy | Healthy weight | Diabetes appropriate |
View Our Nutrition Guidelines »
Ingredients

1 1/2 teaspoons dried thyme
1 1/2 teaspoons ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper
4 large boneless, skinless chicken thighs (about 1 1/4 pounds), trimmed
2 tablespoons extra-virgin olive oil, divided
1 medium onion, halved and sliced
1 cup Israeli couscous
2 cloves garlic, minced
4 cups very thinly sliced kale
2 cups reduced-sodium chicken broth

Preparation

Combine thyme, cumin, salt and pepper in a small bowl. Sprinkle both sides of chicken with half of the spice mixture.
Heat 1 tablespoon oil in a large, heavy skillet, such as cast-iron, over medium-high heat. Add chicken and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
Add the remaining 1 tablespoon oil and onion to the pan; cook, stirring frequently, until beginning to soften, 2 to 4 minutes. Stir in couscous and garlic; cook, stirring frequently, until the couscous is lightly toasted, 1 to 2 minutes. Add kale and the remaining spice mixture; cook, stirring, until the kale begins to wilt, 1 to 2 minutes.
Pour in broth and any accumulated juice from the chicken, then nestle the chicken into the couscous. Reduce the heat to medium-low, cover and cook until the chicken is cooked through and the couscous is tender, 10 to 12 minutes.

Nutrition

Per serving: 414 calories; 16 g fat (3 g sat, 9 g mono); 76 mg cholesterol; 38 g carbohydrates; 0 g added sugars; 29 g protein; 4 g fiber; 517 mg sodium; 606 mg potassium.

Nutrition Bonus: Vitamin A (207% daily value), Vitamin C (140% dv), Iron (23% dv), Zinc (18% dv), Potassium (17% dv)

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 2 vegetable, 3 lean meat, 1 1/2 fat