Chicken with Fall Vegetables and Whole-Grain Couscous

Chicken with Fall Vegetables and Whole-Grain Couscous

This hearty autumn recipe is chock full of exotic spices and familiar vegetables. It’s delicious on those early fall nights when there’s the slightest chill in the air.

Ingredients

  • Serves: 6
  • Prep Time:
  • Cook Time:
  • 1.5 lb (0.5 kg) boneless, skinless chicken thighs, quartered
  • 1 cup (250 mL) chickpeas, dried
  • 6 cups (1.5 L) water
  • 1/4 tsp (1.25 mL) saffron
  • 1/4 tsp (1.25 mL) turmeric
  • 1 cinnamon stick(s), 6 ", broken in half
  • 6 cups (1.5 L) low-sodium chicken broth
  • 2 red onion(s), cut in 1/8ths
  • 20 baby carrots
  • 1 cup (250 mL) parsnip(s), diced
  • 2 cups (500 mL) butternut squash, peeled, diced
  • 2 tbsp (30 mL) red hot chili pepper(s), fresh, minced
  • 4 plum tomatoes, cut in 1/8ths
  • 1 cup (250 mL) zucchini, sliced
  • 1/2 tsp (2.5 mL) salt
  • 1/4 cup (60 mL) seedless raisins
  • 1/2 cup (125 mL) flat leaf parsley, fresh, minced
  • 1 cup (250 mL) whole grain couscous
  • 2 cups (500 mL) water, for the couscous

Instructions

  1. Place dry chickpeas in 1.5 liters of water in a large pot. Bring to a boil and then reduce to simmer until chickpeas are tender but not overcooked - approximately 45 minutes. Drain and set aside. (This can be done 1-2 days ahead. Keep cooked chickpeas in the fridge).

  2. In a large pot over medium heat, add the saffron and toast for 1 minute. Add turmeric, cinnamon, chicken broth and stir. Add chicken, onions, carrots, parsnips, squash and chili pepper. Bring to a boil and simmer covered for 10 minutes.

  3. Add tomatoes and zucchini. Simmer, covered, until just cooked. Add salt, cooked chickpeas, raisins and fresh minced parsley. Remove cinnamon stick.

  4. To prepare the couscous pour 2 cups (500 mL) of boiling water into a glass serving dish with a lid. Stir in whole-grain couscous, cover and let sit 15 minutes.

  5. To serve, place a large spoonful of couscous in the centre of each plate or shallow soup dish. Ladle broth, chicken and vegetables around couscous. Garnish with fresh parsley and a few raisins.

Nutrition Info

  • Per 670 g serving Amount
  • Calories 430
  • Protein 36 g
  • Fat 9 g
  • Saturated Fat 2 g
  • Carbohydrate 54 g
  • Fibre 7 g
  • Sugar 14 g
  • Cholesterol 95 mg
  • Sodium 410 mg
  • Per 670 g serving % Daily Value
  • Potassium 36
  • Calcium 10
  • Iron 30
  • Vitamin A 190
  • Vitamin C 70
  • Vitamin B6 45
  • Vitamin B12 32
  • Folate 81
  • Magnesium 41
  • Zinc 43

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