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Home > Recipes > Chicken & Couscous Meal Prep in 30 minutes
Author:

Kevin Curry

Chicken & Couscous Meal Prep in 30 minutes

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Chicken & Couscous Meal Prep in 30 minutes

Ingredients for 3 hearty servings

* Optional Substitution Note

  • 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

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Chicken & Couscous Meal Prep in 30 minutes

Kevin Curry


Prep 5min
Cook 25min
Total 30min

Category
Calories 560

  • 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

  1. 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.

  2. 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.

  3. 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.

  4. 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.

Nutrition per serving

Calories560cal
Protein44g
Fats14g
Carbs63g
Sodium680mg
Fiber8g
Sugar8g
5.0
(Based on 1 reviews)

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Details

Prep 5min
Cook 25min
Total 30min

Nutrition per serving

Calories560cal
Protein44g
Fats14g
Carbs63g
Sodium680mg
Fiber8g
Sugar8g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!