Friday, August 14, 2009
Couscous and Spinach Stuffed Chicken
Usually when I think of a "stuffed" meat, I don't find it very appetizing. I think that's because it's usually a fatty, greasy type of stuffing or food overall. This, on the other hand, is light and fresh. My husband and I (who are usually able to eat a lot...) couldn't even finish a portion, because it is a very large meal. I would recommend cutting the portions in half, which would make it just enough.
However, in regards to nutrition, this is a fairly well rounded and light meal, depending on how much oil you use in cooking your chicken (I used only 1 tbsp) and how much extra couscous you eat. If you eat only the amount of couscous stuffed in the chicken, with a veggie on the side, it would have very low fat, lots of lean protein, and a good serving of vegetables.
Ingredients (Serves 4):
4 boneless chicken breasts (mine were about 6 oz each)
10 ounces couscous
1 tomato, diced
2 cups water
2 tbsp olive oil
2 teaspoons garlic salt
1 tsp pepper
1 cup fresh spinach
2 cloves garlic, minced
1 tbsp sea salt
1 ounce all purpose flour
1. Boil 2 cups of water with 1 tbsp olive oil. Pour in couscous, remove from heat, and let sit, covered, for 5 minutes. Whisk with fork, add in diced tomato, garlic salt, and pepper. Cut 1 lemon in half, and squeeze 1/2 of lemon into couscous. Set aside.
2. For the chicken, with a paring knife, cut a two inch slit in the thick side of the breast and pivot the knife throughout the middle of the chicken, creating a pocket. Stuff 1/4 cup of couscous and 1/4 cup of spinach in each chicken breast. Sprinkle 1 tbsp of flour on each breast, and sprinkle with sea salt.
3. Cut the other lemon into horizontal slices. Heat 1 tbsp olive oil on high and brown garlic. Place the lemon slices in the pan. With the second half of the first lemon, squeeze juice into the oil and garlic mixture. Place chicken in the pan, turn to medium and cook each side, covered, for 7 minutes. Uncover, turn stove on high, and cook for an additional minute on each side, to add a crisp texture to the outside.
4. Place one slice of lemon on each breast of chicken and serve with leftover couscous and a vegetable or your choice of side.