Caribbean Chicken Breast & Couscous

• 分量: 4 servings
• 調理時間: 30 minutes
• 総時間: 45 minutes

材料

1 olive oil

1 tin sweetcorn

1 bag baby spinach leaves

1 long red chilli

1 packet coconut sweet chilli mayonnaise

1 sachet chicken-style stock powder

1 1/2 cup couscous

1 packet chicken breast

1 bag coriander

2 capsicum

4 tsp water (for the mayo)

1 sachet mild Caribbean jerk seasoning

1 1/2 cup water (for the couscous)

手順

Slice the capsicum into thin strips. Drain the sweetcorn. Roughly chop the coriander. Roughly chop the baby spinach leaves. In a small bowl, combine the coconut sweet chilli mayonnaise and the water (for the mayo).

If you've swapped to chicken breast, place your hand flat on top of the chicken and slice through horizontally to make two thin steaks. In a medium bowl, combine the mild Caribbean jerk seasoning and a drizzle of olive oil. Add the chicken, turning to coat.

In a large frying pan, heat a drizzle of olive oil over a high heat. Stir-fry the capsicum until slightly softened, 2-3 minutes. Add the sweetcorn. Cook until lightly charred, 4-5 minutes. Transfer the veggies to a bowl and cover to keep warm. TIP: Cover the pan with a lid if the corn kernels are "popping" out.

Return the pan to a medium-high heat with a drizzle of olive oil. When the oil is hot, cook the chicken steaks until cooked through, 3-5 minutes each side (cook in batches if your pan is getting crowded). TIP: The spice blend will char slightly in the pan. This adds to the flavour! TIP: Chicken is cooked through when it's no longer pink inside.

While the chicken is cooking, combine the water (for the couscous) and chicken-style stock powder in a medium saucepan. Bring to the boil. Add the couscous and a drizzle of olive oil, stirring to combine. Cover with a lid, then remove from the heat. Set aside until all the water is absorbed, 5 minutes. Fluff up with a fork. Stir through the coriander, baby spinach, corn and capsicum.

Thinly slice the long red chilli (if using). Slice the Caribbean chicken. Divide the couscous between bowls. Top with the chicken. Drizzle with the coconut sweet chilli mayo and sprinkle with the chilli to serve.

栄養

• 脂肪総量: 16.1 g
• 飽和脂肪: 3.7 g
• ナトリウム: 1424 mg
• 炭水化物総量: 46.2 g
• 糖質総量: 9.2 g
• タンパク質: 40.7 g