Lemon Pepper Chicken with Broccoli Pineapple Couscous

Don’t forget to reserve some pineapple juice for the dressing before draining.

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My Family Food Bag
Lemon Pepper Chicken with Broccoli Pineapple Couscous

This dish will appear in My Family Food Bag on Sunday, April 22, 2018.

Broccoli Pineapple Couscous

  • 1 cup chicken or vegetable stock
  • 1 tsp olive oil
  • 1 cup couscous
  • ¼ tsp salt
  • 1 broccoli
  • ¼ red onion (optional) *
  • 1 Lebanese cucumber
  • 1 tomato
  • 225g pineapple pieces
  • 3 tsps mint

Couscous Dressing

  • 1½ Tbsps olive oil
  • 1 tsp honey
  • 1 tsp mustard (e.g. wholegrain or Dijon)
  • 2 tsps vinegar (e.g. red or white wine)
  • 1 Tbsp reserved pineapple juice

Lemon Pepper Chicken

  • 550g chicken breasts
  • 2 tsps chicken spice mix (optional, adults)

To Serve

  • 150g yoghurt
  • 1 Bring a medium pot of salted water to the boil. Preheat BBQ hot plate to medium-high (if using). Drain pineapple pieces, reserving 1 Tbsp of juice for the dressing. Bring stock to the boil in a medium pot on high heat. As soon as boils, turn off heat, add oil, couscous and salt. Stir, cover and leave for 5 minutes, then fluff up grains with a fork. Cover to keep warm.
  • 2 Finely chop broccoli and cook in pot of boiling water for about 2 minutes, until tender. Drain and set aside. In a large bowl, whisk all couscous dressing ingredients and set aside.
  • 3 Pat chicken dry and cut into steaks. To do this, place your hand flat on top of chicken breast and use a knife to slice through horizontally to make two thin steaks. Season with salt and coat with chicken spice mix (if using).
  • 4 Heat a drizzle of oil in a large fry-pan on mediumhigh heat. Cook chicken for 3–4 minutes each side (depending on thickness), until golden and cooked through. Set aside, covered, to rest for a few minutes, before slicing thickly. Alternatively, cook chicken on BBQ hot plate.
  • 5 Finely dice red onion until you have 2 tablespoons worth (if using); dice cucumber and tomato 1cm; roughly chop pineapple pieces; roughly chop mint. Add all to bowl with dressing, along with cooked couscous and broccoli. Toss to combine and season.
  • 6 To serve, divide broccoli pineapple couscous between plates and top with lemon pepper chicken and a dollop of yoghurt.
  • SERVES 4-5

Nutritional Information

  • Energy: 1946 kj / 465 kcal
  • Protein: 37.4g
  • Carbohydrate: 32.3g
  • Fat: 20.1g

Legend

  • Pantry staple
  • * Shared ingredient with another recipe

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