One Pan Lemon Chicken Broccoli Couscous

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 40 minutes

材料

4 bone-in, skin-on chicken thighs (patted dry)

salt, garlic powder + onion powder

2 tbs olive oil (divided)

1 tbs butter

1 small lemon (thin sliced + seeds removed)

1 large shallot (sliced)

4 cups broccoli (cut into small florets)

1¼ cups pearl couscous (or dry orzo)

1 tsp Italian herb blend

4 cloves garlic (minced)

1/2 cup dry white wine

2 cups low-sodium chicken broth

手順

Season your chicken thighs with salt, garlic powder and onion powder all over.

Heat 1 tbs olive oil in a large skillet over medium-high heat, place the chicken skin side down and cook until golden brown, about 6 minutes. Flip and cook until golden on the other side, about 4 minutes. Transfer chicken to a plate and set aside.

Decrease heat to medium and add in the butter and lemon slices and sear each side until lightly browned. Transfer the lemon slices to the plate with the chicken.

Add in the shallot and saute for 2 minutes. Then add in the broccoli and couscous and saute and toast for another 2 minutes. Stir in the garlic for 30 seconds then add in the white wine and stir for a minute. Pour in the chicken broth, dried Italian herb blend and salt and pepper to taste. Lastly, add back in the lemon slices and chicken pieces (so that they are mostly covered by the liquid). Bring to a boil and then lower heat to simmer. Cover pan with the lid and cook for 12-14 minutes. Uncover and continue to cook for 2 minutes. Serve immediately garnished with fresh chopped parsley.

栄養

• カロリー: 695 kcal
• 脂肪総量: 35 g
• 飽和脂肪: 10 g
• 不飽和脂肪: 22 g
• トランス脂肪: 0.2 g
• コレステロール: 149 mg
• ナトリウム: 207 mg
• 炭水化物総量: 54 g
• 食物繊維: 6 g
• 糖質総量: 3 g
• タンパク質: 36 g