Tomato and olive chicken with almond couscous

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

Serves: 1

Time to make: 20 mins

Ingredients

More weights & measures

150g boneless skinless chicken breast or 2 skinless chicken thighs

1 tablespoon flour seasoned with black pepper

olive spray oil

¼ cup instant couscous

2 Roma tomatoes, chopped

1-2 teaspoons capers

1 tablespoon chopped black olives

4 tablespoons white wine or water

1 ½ cups sliced mushrooms

4 dried apricots, chopped

1 tablespoon flaked almonds

2 tablespoons chopped fresh flat-leaf parsley (optional)

Instructions

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1 Split chicken breast or thighs in half and open up. Flatten with a rolling pin and lightly coat with flour.

2 Heat a frying pan with oil spray and cook chicken for 3-4 minutes each side until lightly browned. Remove from pan and keep warm. Place couscous in a bowl and add 1/3 cup boiling water. Cover to allow water to be absorbed.

3 Spray pan with oil again and add tomatoes with capers, olives and wine. Bring to the boil. Reduce heat and simmer until tomatoes break up. Add mushrooms and cook for a few minutes. Return chicken to pan and cook for a few more minutes, coating chicken with sauce.

4 Fluff up couscous with a fork and stir through apricots and almonds. Garnish with parsley (if using) and season to taste. Serve with chicken.

Variations

Make it gluten free: Use quinoa instead of couscous (to cook, follow packet directions).

HFG tip

This recipe freezes well.

Nutrition Info (per serve)

Calories 614cal

Kilojoules 2570kJ

Protein 48g

Total fat 20g

–Saturated fat 3g

Carbohydrates 50g

–Sugars 16g

Dietary fibre 11g

Sodium 530mg

Calcium 140mg

Iron 4mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.