Moroccan chicken couscous with dates
SERVES 4
PREP 10 mins
COOK 25 mins
·
2 tbsp olive oil
·
500g/1lb 2oz skinless chicken thighs
·
140g/5oz whole wheat couscous
·
2 onions, sliced
·
4 garlic cloves, sliced
·
zest 2 lemons, juice of 1
·
350ml/12fl oz chicken stock
·
1 tsp each ground cumin and cinnamon
·
6 large dates, pitted and chopped (Medjool are
nice)
·
50g/2oz flaked almonds
·
small bunch parsley, chopped
Moroccan
chicken couscous with dates
Heat oven to 180C/160C fan/gas 4. Heat 1
tbsp of the oil in a large frying pan over a high heat. Season the chicken,
then cook for 10 mins or until browned on both sides. Remove and put in a large
baking dish with the dry couscous.
Heat the remaining oil in the pan, add the
onions and garlic, and cook for 5 mins until softened. Add the zest and juice
of 1 lemon along with the stock, cumin, cinnamon and dates, then bring to the
boil.
Pour the date mixture over the chicken and
couscous, sprinkle over the almonds, cover with foil and bake for 20 mins.
Serve sprinkled with the remaining zest and parsley.
PER SERVING 534 kcals, protein 40g, carbs
55g, fat I8g, sat fat 3g, fiber 9g, sugar 23g, salt 0.5g
Spaghetti with caramelized onion, kale & Gorgonzola
SERVES 4
PREP 10 mins
COOK 25 mins
·
2 tbsp olive oil
·
2 large red onions, halved and very thinly
sliced
·
tbsp chopped thyme leaves
·
•large pinch chili flakes
·
75ml/2½fl oz red wine vinegar
·
1 tbsp caster sugar
·
200ml/7fl oz vegetable stock
·
400g/14oz whole wheat spaghetti
·
200g/7oz kale, chopped
·
100g/4oz Gorgonzola, crumbled
Spaghetti
with caramelized onion, kale & Gorgonzola
Heat the oil in a large frying pan. Add the
onions, thyme and some seasoning. Sauté for 10 mins until softened, then add
the chili flakes, vinegar, sugar and stock. Increase the heat and cook for
another 10 mins.
Meanwhile, boil a large pan of water, add
some salt and cook the spaghetti following pack instructions, adding the kale
for the final 4 mins of cooking. Drain and return to the pot with a little of
the cooking water. Tip in the onion mixture and half the cheese, and toss
together. Serve topped with the remaining cheese.
PER SERVING 526 kcals, protein 21g, carbs
76g, fat 15g, sat fat 6g, fiber 10g, sugar 12g, salt 0.5g
