Chicken & Couscous Meal Prep in 30 minutes
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Calories 560
Protein 44g
Fat 14g
Carbs 63g
Total Time 30 minutes
Chicken & Couscous Meal Prep in 30 minutes
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Ingredients
Ingredients for 3 hearty servings
- 1 lb chicken thighs, fat trimmed
- generous pinches of sea salt & pepper
- spray (avocado) oil
- 1 tablespoon butter
- 1 medium onion, diced
- 2 garlic cloves, minced
- pinch of sea salt
- 1 cup dry couscous
- 2 teaspoons cumin
- 2 teaspoons ginger
- 9 sun-dried tomato pieces, chopped into smaller bits
- 1 medium zucchini, grated
- 1.5 cups low sodium chicken broth or water
- 3/4 cup frozen peas
- sea salt & pepper to taste
Steps
- Generously season chicken thighs with sea salt & pepper. Set a pan on medium high heat and once hot, spray with oil. Add the chicken and sear for 6 – 8 minutes per side, or until deep sear marks appear and the chicken is cooked through. Remove the chicken from the pan, then reduce the heat to medium.
- Add butter and onion and saute for 1 – 2 minutes before adding the garlic. Add a pinch of salt to the onions while they sear to draw out some of the sweetness.
- Add the dry couscous, cumin, ginger and sundried tomatoes and cook everything together for about 3 minutes, ensuring the couscous is toasting and being covered in the seasonings. Add the zucchini and the chicken broth. PRO-TIP: warm up the chicken broth in the microwave or on the stovetop before adding to help speed up the cooking process. Stir, turn OFF the heat, then cover the pan and let it rest for about 5 – 7 minutes or until the couscous has absorbed the liquid.
- Flake with a fork, then evenly divide the couscous among meal containers and add a serving of chicken to each container. FREEZE any portion you are not going to eat within 2 days in order to maximize freshness at meal time.
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Calories
560
Protein
44g
Fat
14g
Carbs
63g
Sodium
680mg
Fiber
8g
Sugar
8g