Name: Baked pesto chicken with citrus couscous
Prep time: 15 minutes
Cook time: 20 minutes
Yield: 1
Ingredients: 1 tsp olive oil; 1 boneless, skinless chicken breast; 60g wholewheat couscous; 150ml chicken stock; 1 red onion, finely chopped (150g); 1 small red pepper, finely chopped (100g); 1 tbsp fresh parsley, chopped; grated zest and juice 1 lemon; 1 tbsp pesto sauce; freshly ground black pepper

Baked pesto chicken with citrus couscous

Herby pesto chicken served with couscous – a great alternative to starchy carbohydrates.

Serves

Prep

15 minutes

Cook

20 minutes

Nutritional Information:

Each 683g serving contains (excludes serving suggestion)

KCal: 596
Carbs: 60.5g
Fibre: 10.9g
Protein: 52.7g
Fat: 13.5g
(Low)
Saturates: 3.2g
(Low)
Sugars: 15.5g
(Low)
Salt: 0.57g
(Low)
Fruit/Veg Portion: 2

What makes a healthy, balanced diet?

Ingredients

1 tsp olive oil
1 boneless, skinless chicken breast
60g wholewheat couscous
150ml chicken stock
1 red onion, finely chopped (150g)
1 small red pepper, finely chopped (100g)
1 tbsp fresh parsley, chopped
grated zest and juice 1 lemon
1 tbsp pesto sauce
freshly ground black pepper

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Method

Step 1

Preheat the oven to 200°C/gas mark 6.

Step 2

Heat the oil in a non-stick pan, add the chicken and fry for 2 minutes on each side until browned.

Step 3

Place the couscous in an ovenproof dish. Mix together with the stock, red onion, red pepper, parsley and the lemon zest and juice, then pour over the couscous and stir.

Step 4

Place the chicken on top of the couscous, then spoon over the pesto and season to taste.

Step 5

Cover the dish with foil and bake for 20 minutes.

Step 6

Once cooked, fluff up the couscous with a fork. Serve hot or cold.

Recipe tips

For a vegetarian version, try adding marinated or smoked tofu instead of chicken.
If you can’t get hold of a red onion a brown one will work just as well.
Any sun-dried tomato paste will work instead of pesto.
Don’t worry if you don’t have parsley or lemon, this recipe will be just as tasty without.