Mini Casseroles of Basque Chicken and Savory CouscousTheWorldWideGourmet.com
Nutritional values
per 100 g
per portion
Energy:76.7 kcal
Proteins:5.7 g
Fats:3.7 g
Carbohydrate:3.4 g
Fibers:0.9 g
Sugar:1.8 g
Cholesterol:23.3 mg
Sodium:20.7 mg
Calcium:11.9 mg
Energy:374 kcal
Proteins:27.9 g
Fats:18.2 g
Carbohydrate:16.4 g
Fibers:4.2 g
Sugar:8.8 g
Cholesterol:113.8 mg
Sodium:101 mg
Calcium:57.9 mg
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INGREDIENTS
For 4 serving(s)
Quantity
Weight/Volume
Unit
Ingredient
300
g
bell peppers (red, green and yellow)
180
g
onion
2
cloves of garlic
700
g
tomatoes
salt and pepper
500
g
chicken breast, thinly sliced
60
ml
olive oil
200
ml
white wine
METHOD
- Prepare the couscous according to the package directions.
- Meanwhile, brown the finely chopped onion and garlic and the sliced peppers in a casserole with 3 Tbsp. olive oil for about 5 minutes.
- Cut up the tomatoes and add them to the onion mixture; season with salt and pepper. Cover and simmer for 10 minutes.
- Cut the chicken strips into pieces; brown them in a sauté pan with the remaining olive oil for 5-8 minutes, depending on thickness.
- Combine the chicken, couscous and white wine with the vegetable mixture; correct the seasoning if necessary.
- Simmer for about 20 minutes, checking occasionally. Add a little water if needed so that the chicken doesn't stick.
- Divide among 4 mini casseroles, cover and keep hot in a 120° C (250° F) oven until serving time.
WINE SUGGESTIONS
Merlot
Chardonnay
Pinot Grigio
CHEF'S NOTES
*To flavor plain couscous, add some cumin, turmeric, garlic, chili, oil and butter.
Tip
Prepare the recipe ahead of time so the flavors have time to blend. Reheat in the mini casseroles for about 10 minutes in a low oven.
Grains for health
Nutritionists recommend that our carbohydrate intake represent at least 50% of our daily diet. Eating a variety of grain products contributes to the balance of each meal.
