Lemon-Tahini Couscous with Chicken & Vegetables

• 份量: 4 servings
• 准备时间: 25 minutes
• 总时间: 25 minutes

配料

1 cup whole-wheat pearl couscous (see Tip)

¼ cup tahini

¼ cup water

2 teaspoons lemon zest

2 tablespoons lemon juice

2 tablespoons olive oil, divided

½ teaspoon salt

¼ teaspoon ground pepper

¼ teaspoon crushed red pepper

1 clove garlic, minced

2 cups sliced mushrooms (half of a 10-oz. package)

½ medium red bell pepper, chopped

4 cups coleslaw mix (half of a 12- to 14-oz. package)

4 cups baby spinach (half of a 5-oz. bag)

12 ounces cooked chicken breast, chopped (about 2 1/2 cups)

¼ cup toasted sliced almonds

¼ cup crumbled reduced-fat feta cheese

1 tablespoon chopped fresh parsley

1 lemon, cut into wedges

步骤

Cook couscous in a medium saucepan according to package directions. Fluff with a fork and set aside.

Meanwhile, whisk tahini, water, lemon juice, 1 Tbsp. oil, salt, pepper, and crushed red pepper in a small bowl until well blended; set aside.

Heat the remaining 1 Tbsp. oil in a large nonstick skillet over medium-high heat. Add garlic and cook until fragrant, about 30 seconds. Add mushrooms and bell pepper; cook until the mushrooms release their liquid, about 3 minutes.

Stir in coleslaw mix and spinach; continue cooking, stirring, until the spinach wilts, about 2 minutes. Stir in chicken, the couscous, and the tahini sauce; cook until heated through, 2 to 4 minutes.

Sprinkle with almonds, feta, parsley, and lemon zest. Serve with lemon wedges, if desired.

营养

• 卡路里: 528 kcal
• 总脂肪: 23 g
• 饱和脂肪: 4 g
• 不饱和脂肪: 0 g
• 胆固醇: 77 mg
• 钠: 565 mg
• 总碳水化合物: 42 g
• 膳食纤维: 9 g
• 总糖: 4 g
• 蛋白质: 40 g