Super Food Ideas - - WEEK 1 -

chicken tues­day


½ cup plain flour 8 skin­less chicken thigh cut­lets or drum­sticks, trimmed 2 ta­ble­spoons ex­tra vir­gin olive oil 1 large brown onion, cut into thin wedges 2 gar­lic cloves, crushed 1 ta­ble­spoon Moroc­can sea­son­ing blend 405ml can apri­cot nec­tar ½ cup dried apri­cots 1 cup cous­cous 1 cup boil­ing wa­ter ¹⁄³ cup fresh flat-leaf pars­ley leaves

1 Place flour in a shal­low dish. Sea­son with salt and pep­per. Toss chicken in flour, shak­ing off ex­cess. 2 Heat 1 ta­ble­spoon oil in a large, deep heavy-based fry­ing pan over medium heat. Cook chicken, in batches, for 2 to 3 min­utes each side or un­til golden, adding ex­tra oil if needed. Trans­fer to a plate. Set aside. 3 Heat re­main­ing oil in pan. Add onion and gar­lic. Cook, stir­ring oc­ca­sion­ally, for 5 min­utes or un­til ten­der. Sprin­kle sea­son­ing over onion mix­ture. Stir well to com­bine. Stir in nec­tar. Bring to the boil. Re­duce heat to low. Re­turn chicken to pan. Cover. Cook for 20 min­utes. 4 Add apri­cots to pan, push­ing them into the sauce. Cook, un­cov­ered, for a fur­ther 20 to 25 min­utes or un­til chicken is cooked through and sauce has thick­ened. 5 Mean­while, place cous­cous in a medium heat­proof bowl. Pour over boil­ing wa­ter. Cover. Stand for 5 min­utes or un­til wa­ter is ab­sorbed. Fluff with a fork to sep­a­rate grains. Spoon cous­cous onto serv­ing plates. Top with chicken and sauce. Sprin­kle with pars­ley. Serve. NU­TRI­TION: (per serve) 2329kj; 15.9g fat; 3.4g sat fat; 32g pro­tein; 68.3g carbs; 5.4g fi­bre; 103mg chol; 649mg sodium.

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