Spicy Cajun Chicken Couscous Recipe

Created by Nutritionist from Daley Nutrition

Serves 3-4

Preparation Time: Less than 5 mins

Cooking Time: Less than 20 mins

Ingredients:

1 tbsp. of extra olive oil.
1 large red onion, cut into wedges.
1 garlic clove.
1 large skinless chicken breasts.
1 tbsp. Cajun seasoning (least salty type).
1 large red capsicums.
A handful of green beans.
1 small chili pepper.

200g Couscous.
50g dried apricots, sliced and diced.
Small tin (or half a normal tin) of lentils.
A handful of fresh mint, chopped.
A dollop of yogurt.

Serve with a side salad.

Which oil should I use when cooking chicken & veg in a pan?

For this recipe, we have used extra virgin olive oil from Cobram Estate in Victoria.  Extra virgin olive is a good heat resistant oil, it will with stand most hob cooking heats up to 230 degrees C.  Avoid using oils that have a high polyunsaturated fat content, as these oils will get damaged quickly by the heat and start smoking.

Method:

1) Start by boiling a kettle and putting 200g of couscous in a bowl.
2) When boiled, pour the water over the couscous to cover it.  Then place a plate or cling film over the top of the bowl to seal it and leave for 10mins to soak.
3) Whilst the couscous is soaking add 1 tbsp of oil to a nonstick pan and add the garlic, chopped red onions wedges, capsicum and chicken strips to cook.
4) Then sprinkle the chicken with 1 tbsp. of Cajun seasoning.
5) Cook the ingredients in the pan until the chicken is cooked and slightly brown.
6) Chop up the 50g of dried apricots, mint and drain a small tin of lentils and mix them in with the cooked couscous with a splash of olive oil.
7) Serve the couscous in the middle of the plate and add the chicken and veg on top with a dollop of plain yogurt and mint sprinkled on top.

Spicy cajun chicken couscous nutrition (per person)

• Nutrition info coming soon

Spicy cajun chicken couscous recipe
Posted by Luke Daley, Registered Nutritionist, Msc, BSc (Hons)
Director and Founder of Daley Nutrition

A little about us….Daley Nutrition is a community nutrition team based in Melbourne Victoria, we run a range of nutrition based programs such as cooking demonstrations in Australia to raise people’s awareness of what they are eating and empower them to change certain eating habits.  We work with not for profit organisations such as local councils, Diabetes Australia & Nutrition Australia to create a healthy eating environment for children and adults.

To find out more about our Nutrition Services below images