10 Sep Chicken Tenders with Swiss Chard and Israeli Couscous
Nutritional Information, Per Serving:
620 calories; 17 g fat; 2.5 g saturated fat; 73 g carbohydrate; 6 g fiber; 11 g sugars; 44 g protein
| Serving Size: | 4 |
Preparation
1. Place raisins in warmed broth to plump.
3. Season chicken tenders with 1 teaspoon kosher salt and the black pepper.
5. Heat 1 tablespoon olive oil in large, lidded sauté pan over medium-high heat. Add Swiss chard and sauté, stirring and tossing, for 4-5 minutes, till wilted. Remove from pan.
7. Place remaining 1 tablespoon olive oil into pan, add couscous and sauté, stirring, for 2-3 minutes, until couscous begins to color. Add chicken tenders to the pan, pour over warm broth, raisins and lemon juice. Bring to a gentle boil, reduce heat to low, cover and simmer until couscous is tender and chicken is poached through, about 12-15 minutes. Remove from heat, stir in wilted Swiss chard, lemon zest and pine nuts and serve immediately.
3. Season chicken tenders with 1 teaspoon kosher salt and the black pepper.
5. Heat 1 tablespoon olive oil in large, lidded sauté pan over medium-high heat. Add Swiss chard and sauté, stirring and tossing, for 4-5 minutes, till wilted. Remove from pan.
7. Place remaining 1 tablespoon olive oil into pan, add couscous and sauté, stirring, for 2-3 minutes, until couscous begins to color. Add chicken tenders to the pan, pour over warm broth, raisins and lemon juice. Bring to a gentle boil, reduce heat to low, cover and simmer until couscous is tender and chicken is poached through, about 12-15 minutes. Remove from heat, stir in wilted Swiss chard, lemon zest and pine nuts and serve immediately.
Ingredients
* 1 ¼ pounds chicken tenders
* 1 ½ teaspoons salt, divided
* ½ teaspoon black pepper
* 2 tablespoons olive oil, divided
* 1 pound Swiss chard, halved along the ribs and sliced crosswise into 3/4-inch thick ribbons
* 2 cups Israeli couscous
* 1 lemon, zested and juiced
* 2 ½ cups low-sodium chicken broth, warmed
* 1/3 cup golden raisins
* ¼ cup pine nuts, toasted
* 1 ½ teaspoons salt, divided
* ½ teaspoon black pepper
* 2 tablespoons olive oil, divided
* 1 pound Swiss chard, halved along the ribs and sliced crosswise into 3/4-inch thick ribbons
* 2 cups Israeli couscous
* 1 lemon, zested and juiced
* 2 ½ cups low-sodium chicken broth, warmed
* 1/3 cup golden raisins
* ¼ cup pine nuts, toasted