Ingredients
- * 3/4 cup whole-wheat couscous
- * 1 lb boneless, skinless chicken breasts
- * 3/4 teaspoon salt, divided
- * 1/2 teaspoon freshly ground black pepper, divided
- * 1 tablespoon olive oil
- * 1 1/2 cups chopped onion
- * 2 large cloves garlic, chopped
- * 1 tablespoon tomato paste
- * 1 can (14.5 oz) diced tomatoes, drained
- * 1/2 teaspoon ground cumin
- * 1/2 teaspoon cinnamon
- * 1 can (15 oz) chickpeas, rinsed and drained
- * 1 cup low-sodium chicken broth
- * 1 yellow or green zucchini (6 oz), cut into 1-inch pieces
- * 3 tablespoons chopped fresh cilantro (or mint)
Directions
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Cook couscous as directed on package. Season chicken with 1/4 tsp salt and 1/4 tsp pepper. In a nonstick skillet, heat oil over medium heat. Cook chicken, turning once, 2 minutes per side. Transfer chicken to a plate. Cook onion in same skillet, stirring occasionally, 5 minutes. Add garlic and tomato paste; cook, stirring, 1 minute more. Add tomatoes, cumin and cinnamon; cook, stirring, 2 minutes more. Return chicken to skillet; add chickpeas, broth, zucchini, remaining 1/2 tsp salt and remaining 1/4 tsp pepper. Simmer, covered, until chicken is cooked through, about 10 minutes. Serve stew with couscous. Garnish with cilantro.
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477 calories, 7 g fat (1 g saturated), 66 g carbs, 13 g fiber, 41 g protein