Pick up a few essential ingredients to create this complete family meal.
Ingredients
- 1/2 (about 750g) butternut pumpkin, peeled, deseeded, cut into 2cm cubes
- 1 red onion, cut into 8 wedges
- 1 x 250g punnet grape tomatoes
- 2 tablespoons olive oil
- 2 large single chicken breast fillets
- 1 3/4 cups Massel chicken style liquid stock
- 1 1/2 cups couscous
Method
- Step 1Preheat oven to 180ºC. Spread pumpkin, onion and tomatoes over a large oven tray. Drizzle with half the oil. Season with salt and pepper. Roast for 40 minutes or until tender.
- Step 2Meanwhile, cut chicken fillets in half through the centre to make 4 thin pieces. Heat remaining 1 tablespoon of oil in a non-stick frying pan over medium-high heat. Cook chicken for 3 minutes each side or until golden and cooked through.
- Step 3Bring stock to the boil in a saucepan over high heat. Add couscous. Cover tightly. Turn off heat. Stand for 5 minutes. Stir gently with a fork to separate grains. Transfer to a bowl. Add roasted vegetables. Stir gently to combine. Season with salt and pepper. Spoon onto serving plates. Top with chicken. Serve.
Nutrition
2381 kj
Energy
13g
Fat Total
2g
Saturated Fat
8g
Fibre
41g
Protein
74mg
Cholesterol
512.95mg
Sodium
13g
Carbs (sugar)
66g
Carbs (total)
All nutrition values are per serve
- Author: Tracy Rutherford
- Image credit: Louise Lister
- Publication: Super Food Ideas
0