So today I was in the mood for chicken, couscous, and broccoli rabe. I love this entire meal because it is simple to prepare, packing in flavor, and best of all it is healthy.
Introduction and health benefits of couscous, chicken breast, and broccoli rabe/rapini.
Seasoned Couscous w/ Garbanzo Beans
1/2 cup dried couscous
3/4 water or organic vegetable broth
1/2 tsp granulated onion
1/2 tsp granulated garlic
1/4 tsp kosher salt
dash of cayenne pepper
1 -14oz can garbanzo beans, rinsed and drained
1/2 bunch of chives, finely chopped for garnish
Method
Add water, granulated onion, granulated garlic, salt and cayenne pepper to boil in a small stock pot; turn stove off. Add couscous to pot, stir, and cover with secured lid and let sit for 5-7 minutes. Remove lid, fluff with fork then add garbanzo beans. Garnish with chives.
Sautéed Broccoli Rabe w/ Onions and Bell Peppers
1 bunch broccoli rabe; rinsed, dried, and roughly chopped
I medium onion, finely diced
5 garlic cloves, roughly chopped
2 celery stalks, chopped
½ red bell pepper, julienned
½ tsp salt
¼ tsp red pepper flakes
2 tbsp extra virgin olive oil
Method
In a large sauté pan, heat oil until hot then add onions, garlic, celery, and bell pepper. Sauté for five minutes until onions begin to sweat.
Add broccoli rabe to pan and stir until fully combined. Sauté for about three minutes. Remove from stove, season with salt and pepper flakes. Cover with lid.
Serve warm.
Lemon Herb Roasted Chicken
2- 6 to 8 oz pieces boneless skinless chicken breast
4 garlic cloves, finely grated
Juice of two large lemons
1 ½ tsp herb de Provence
½ tsp cracked black pepper
1 tsp kosher salt
1 tbsp. extra virgin olive
Method
Preheat oven to 485 degrees
Rinse chicken breast, pat and dry with paper towel. Place chicken in a medium work bowl, add remaining ingredients to chicken and mix thoroughly.
Grease a medium sized baking pan with cooking spray. Place chicken breasts in pan, pour remaining marinade oven breasts, distributing evenly.
Bake for 35 minutes. Remove from oven, cover with foil and let sit for 10 minutes before cutting. Be sure to cut meat on the bias (against the grain).
References:
www.healwithfood.org
www.organicfacts.net
Timberlake, Karen C. Chemistry: An Introduction to General, Organic, and Biological Chemistry. Vol. 2. NY, NY: Pearson, 2016. 635. Print.
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