Dietitian Michelle Jones presents a healthy, nutritious and delicious recipe idea for marinated chicken skewers with couscous.
“This meal is very tasty and is quick and easy to prepare. Served with a fresh salad or frozen or fresh steamed vegetables, it contains all the components of a healthy balanced meal; protein (chicken), carbohydrate (couscous) and vegetables. It is also low in total and saturated fat which is healthier for your heart and helpful if you want to lose weight.”
Serves 4
Ingredients:
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4 chicken breasts cut into chunks
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Wooden skewers
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2 courgette cut into half-moon chunks
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1 red pepper cut into 1 inch squares
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4 tablespoons of plain yoghurt
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1 tablespoon of garam masala
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1 tablespoon of lime/lemon juice
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Handful of chopped fresh coriander
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200g couscous
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200ml boiling water with a little vegetables stock added
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3 spring onions chopped
Method:
To make the marinade, mix together the yoghurt, garam masala, lime/lemon juice and coriander in a bowl. Add a little salt and pepper and the chicken pieces. Marinade for 1 hour in the fridge.
Place the couscous in a shallow bowl, then pour over 200ml boiling water. Cover the bowl with cling film, then leave for 5 mins until the couscous has swelled up and absorbed all of the water. Ruffle with a fork to separate the grains, then stir through the chopped spring onions.
Thread the chicken, courgette, red peppers and chicken onto the wooden skewers, and cook on the BBQ or a griddle pan for 7-8 mins each side or until the chicken is thoroughly cooked.
Serve the skewers with the couscous and a salad or steamed vegetables.