Thursday, January 9, 2014

Broccoli Chicken Couscous Salad

Lean chicken breasts pan-fried till golden, lightly steamed broccoli, tomatoes and radishes in a quick lemon yogurt dressing with red chili makes a tasty, healthy meal after weeks of indulgence. 

This salad is made up of the vegetables I had on hand so please use the ingredient amounts as a guide and feel free to substitute your favorites, add more or omit whatever doesn’t suit you.

Ingredients (to serve two as a main course or four as a starter)
For the salad:
2 boneless, skinless chicken breasts
Sea salt
1 1/2 teaspoons ground cumin
Olive oil
1 cup or 150g couscous (medium grain)
1/2 medium-sized head of broccoli
9-10 small sharp radishes
9-10 cherry tomatoes
1/2 cup or about 50g sprouted mung beans
Large handful cilantro or fresh coriander leaves

For the dressing:
Juice 1/2 large lemon (about 1/8 cup or 30ml)
1 small purple onion
1-2 small hot red chilies
2 heaping tablespoons plain yogurt
1/8 cup or 30ml olive oil
Sea salt

Method
Cut your chicken into bite-sized pieces and season liberally with salt and the ground cumin.  Stir it around so the pieces are seasoned all over.




Heat up a non-stick skillet and pan-fry the chicken until golden on all sides using just a tiny drizzle of olive oil.   Remove from the heat and allow to cool.



Put a pot of water on to heat for steaming your broccoli.

Cut the broccoli into florets then cut the florets in quarters.

Steam them until they are still crunchy.  This takes just a few minutes.  Remove your steamer with broccoli from the hot pot and set aside to cool.  Reserve the water for making the couscous.



Put your couscous in a pot or metal bowl and add a 1/2 teaspoon of salt.  Add just enough boiling water (From the broccoli steaming pot, if you’ve plan ahead!) to cover the couscous plus a bit extra.  Put the lid on and leave it while you get on with the rest of the salad.



Slice your radishes and halve your cherry tomatoes.  Chop the cilantro very roughly.  You want some nice big leaves still.  Finely mince the red chilies and thinly slice your onion.



In a bowl that will be big enough for tossing your whole salad, add in lemon juice, the onion and the chilies.  Let them steep for a few minutes.  This takes the sharpness out of the onion and infuses the juice with the heat of the chilies.



Add in the plain yogurt and stir.   Now drizzle in the olive oil and stir well.  Give the whole thing a small sprinkle of salt.  Set aside.



By now your couscous should be done.  Remove the lid and fluff it up with a fork.  Leave the lid off and allow it to cool further.



Add your radishes, tomatoes and mung beans to the salad bowl.



Heap on the couscous.


Toss well to coat everything with dressing.  Now add in cooled broccoli and the cilantro.  Toss again.



Finally, add in the chicken pieces and toss for the last time.




Enjoy!



9 comments :

  1. Love all the flavor, texture, and health in this salad!!

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  2. Simple, easy and delicious…the perfect combination Stacy!

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  3. This is a healthy flavourful salad. Love it!

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  4. I wish I hadn't used my broccoli for lunch!! I am just trying to find out what I could make for dinner and I was thinking of chicken. Will save for the future!

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  5. Thanks, Joanne! It was a great big bowl of crunchy wonderfulness.

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  6. We loved it, Betsy! I make similar recipes all the time but just don't take photos or write them down. :)

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  7. Thanks, Cheah! It was pretty tasty!

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  8. Buy some more broccoli or use what ever vegetables you have on hand, Helene!

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  9. That looks so good. This is totally my kind of food!

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