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Description
The Middle East has so much to offer when it comes to food and spice. One of the most popular spices in the Middle East is sumac. Red, sour berries are harvested from the sumac bush then dried and ground into a coarse powder. In this recipe, we dust our chicken breasts with this tart and tangy spice. Another gift from Israel is couscous. There are several varieties of couscous, varying in origin and size of the pearl, but here we use the Israeli variety. The couscous gets tossed with an assortment of veg and a tangy, lemony vinaigrette. Take a trip to the Middle East, in under 15 minutes!
Ingredients
- 1 cup Israeli couscous
- 2 boneless skinless chicken breasts
- 1 Tbsp. sumac
- 2 garlic cloves
- 1 carrot (grated)
- 1 head broccoli (grated, minus the florets)
- 1 diced red onion
- 1 lemon (1 tbsp juice & 2 tbsp of rind and flesh, finely chopped)
- 1 Tbsp. mustard
- 1 Tbsp. grated Parmesan
- 2 Tbsp. parsley (roughly chopped)
- salt
- olive oil
- vinegar (any type will do)
- fresh mint (nice-to-have)
Directions
- Get a large pan going over medium high heat. Fill about half way with hot water and salt heavily. Add the couscous and cook for about 10 minutes.
- Throw another large pan over medium high heat and drizzle with olive oil. Grab your chicken breasts and season with salt and sumac. Add the chicken to the pan, skin side down. Now season the second side with salt and sumac. Toss the whole garlic cloves into the pan as well.
- Grate your carrot. Now grate the broccoli, starting with the bottom, save the florets for another time. Dice up your red onion. Grab a large bowl to make the dressing. Combine about 1 tablespoon of olive oil, 1 tablespoon of vinegar, 1 tablespoon lemon juice, 1 tablespoon mustard, a pinch of salt, and whisk to combine. Add your veg to the bowl and toss.
NutritionView More
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| Calories410Calories from Fat80 |
| % DAILY VALUE |
| Total Fat9g14% |
| Saturated Fat2g10% |
| Trans Fat |
| Cholesterol65mg22% |
| Sodium450mg19% |
| Potassium1090mg31% |
| Protein33g |
| Calories from Fat80 |
| % DAILY VALUE |
| Total Carbohydrate52g17% |
| Dietary Fiber9g36% |
| Sugars5g |
| Vitamin A80% |
| Vitamin C270% |
| Calcium15% |
| Iron15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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