Chicken Thighs with Couscous & Kale

• परोसना: 4 servings
• कुल समय: 30 minutes

सामग्री

1 ½ teaspoons dried thyme

1 ½ teaspoons ground cumin

¼ teaspoon salt

¼ teaspoon pepper

4 large boneless, skinless chicken thighs (about 1 1/4 pounds), trimmed

2 tablespoons extra-virgin olive oil, divided

1 medium onion, halved and sliced

1 cup Israeli couscous

2 cloves garlic, minced

4 cups very thinly sliced kale

2 cups reduced-sodium chicken broth

निर्देश

Combine thyme, cumin, salt and pepper in a small bowl. Sprinkle both sides of chicken with half of the spice mixture.

Heat 1 tablespoon oil in a large, heavy skillet, such as cast-iron, over medium-high heat. Add chicken and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.

Add the remaining 1 tablespoon oil and onion to the pan; cook, stirring frequently, until beginning to soften, 2 to 4 minutes. Stir in couscous and garlic; cook, stirring frequently, until the couscous is lightly toasted, 1 to 2 minutes. Add kale and the remaining spice mixture; cook, stirring, until the kale begins to wilt, 1 to 2 minutes.

Pour in broth and any accumulated juice from the chicken, then nestle the chicken into the couscous. Reduce the heat to medium-low, cover and cook until the chicken is cooked through and the couscous is tender, 10 to 12 minutes.

पोषण

• सेवा का आकार: 4 servings, 1 thigh & 3/
• कैलोरीज़: 388 kcal
• कुल वसा: 16 g
• संतृप्त वसा: 3 g
• असंतृप्त वसा: 0 g
• कोलेस्ट्रॉल: 76 mg
• सोडियम: 494 mg
• कुल कार्बोहाइड्रेट: 33 g
• आहार फाइबर: 3 g
• कुल शर्करा: 3 g
• प्रोटीन: 28 g