Name: Mediterranean chicken
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 2
Ingredients: 100g (4oz) wholewheat couscous; 2 small chicken breasts (skin removed) or chicken thigh fillets if you prefer; Finely grated zest and juice of 1 lemon; 200g (7oz) broccoli; 1 roasted red pepper from a jar (or 1 red pepper cut into strips and roasted or grilled until soft); 50g (2oz) sun-dried tomatoes from a jar drained; 2 tbsp freshly chopped parsley; 2 tbsp freshly chopped mint; 1 clove garlic crushed; 1 tsp balsamic vinegar

Meal type: Main meal

Serves: 2

Preparation time: 10 minutes

Cooking time: 25 minutes

Soak the couscous in 200ml of boiling water for about 10 minutes until tender, then allow to cool.
Place the chicken between cling film or greaseproof paper and hit several times with something heavy, like a rolling pin, until the meat is ½ cm (¼ inch) thick.
Place on a plate and sprinkle with black pepper, lemon zest and squeeze over half the lemon juice.
Chop the broccoli into 1cm pieces, boil for 2 minutes and drain.
Slice the red pepper thinly and toss into the couscous with the broccoli, sun-dried tomatoes, parsley, mint, garlic, remaining lemon juice, balsamic vinegar and black pepper.
Heat a griddle pan or non-stick frying pan until very hot, then cook the chicken for 5 minutes on each side until golden and cooked through. Serve with the couscous.

Cook's tip

You can add other green vegetables to the couscous, like peas, broad beans, edamame beans, or chopped green beans – either instead of the broccoli, or in addition to it.

Energy 2203kJ 524kcal 26%

Carbs 51.2g -

Fibre 8.2g 27%

Fat 16.8g Medium 24%

Saturates 2.9g Low 15%

Sugar 8.3g Low 9%

Salt 1.27g Low 21%

% = an adult's reference intake

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Ingredients

100g (4oz) wholewheat couscous

2 small chicken breasts (skin removed) or chicken thigh fillets, if you prefer

Finely grated zest and juice of 1 lemon

200g (7oz) broccoli

1 roasted red pepper from a jar (or 1 red pepper, cut into strips and roasted or grilled until soft)

50g (2oz) sun-dried tomatoes from a jar, drained

2 tbsp freshly chopped parsley

2 tbsp freshly chopped mint

1 clove garlic, crushed

1 tsp balsamic vinegar

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Cook's tip