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Sun-Dried Tomato Hummus Chicken
Power Up
Very High Fibre
High Protein
Sun-Dried Tomato Hummus Chicken

with Jeweled Pearl Couscous Salad

35 min
Difficulty: 1/3
Mediterranean

Ingredients: Chicken breasts • Zucchini • Sweet bell pepper • Pearl couscous (wheat) (durum wheat semolina) • Lemon • Hummus (sesame) (chickpeas (chickpeas, water, salt), soybean oil, tahini (sesame), water, salt, concentrated lemon juice, sugar, modified corn starch, garlic, olive oil, canola oil, sunflower oil, garlic powder, spices, natural flavour, xanthan gum, citric acid, phosphoric acid, sodium bisulphate, potassium sorbate, sodium benzoate, calcium disodium EDTA) • Sundried tomato pesto (milk) (sundried tomato, water, soy oil, canola and extra virgin olive oil, tomatoes, garlic, parmesan cheese (milk, bacterial culture, salt, lipase, calcium chloride, microbial enzyme, powdered cellulose), basil leaves, salt, sugar, herbs, spices, vinegar, citric acid, xanthan gum, potassium sorbate) • Feta cheese (milk) (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) • Vegetable stock powder (soy, sulphites) (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavor) • Garlic.

Allergens

Sulphites
Soy
Sulphites
Mustard
Milk
Wheat
Egg
May contain traces of allergens
Crustaceans
Gluten
Peanuts
Sesame
Tree nuts
Fish

Tags

Very High Fibre
High Protein
Dinner-bowls
Ingredients
Chicken Breasts

Chicken Breasts

2 unit(s)

Pearl Couscous

Pearl Couscous

0.75 cup

Zucchini

Zucchini

1 unit(s)

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Lemon

Lemon

1 unit(s)

Garlic, cloves

Garlic, cloves

1 unit(s)

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Hummus

Hummus

4 tbsp

Sun-Dried Tomato Pesto

Sun-Dried Tomato Pesto

0.25 cup

Vegetable Stock Powder

Vegetable Stock Powder

7.5 g

Butter

Butter

1 tbsp

Sugar

Sugar

0.5 tsp

Oil

Oil

1 tbsp

Salt

Salt

0.33 tsp

Pepper

Pepper

0.25 tsp

Preparation
1
Cook pearl couscous

  • Before starting, preheat the oven to 450°F.
  • Wash and dry all produce.
  • Bring a large pot of salted water to a boil over high.
  • To the boiling water, add couscous. Cook uncovered for 8-10 min, stirring occasionally, until tender.
  • Strain couscous, then return to the pot, off heat.
  • Stir in stock powder and 1 tbsp (2 tbsp) butter.

2
Sear chicken

  • Meanwhile, pat chicken dry with paper towels. Season with salt and pepper.
  • In a large non-stick pan, heat 1/2 tbsp (1 tbsp) oil over medium-high.
  • When hot, add chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches if needed.) Cook 1-2 min per side, until golden.
  • Remove from heat.

3
Roast chicken

  • To a parchment-lined baking sheet, arrange chicken. 
  • Roast in the middle of the oven for 10-12 min, until cooked through.**

4
Prep veggies

  • Meanwhile, quarter zucchini lengthwise, then cut into 1/4-inch pieces.
  • Core, then cut pepper into 1/4-inch pieces.
  • Zest, then juice lemon. 
  • Peel, then mince or grate garlic.

5
Cook veggies

  • Reheat the same pan (from step 2) over medium.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then zucchini, peppers and garlic. Cook for 3-4 min, stirring often, until tender-crisp. Season with salt and pepper.

6
Make sauce and serve

  • To the pot with couscous, combine lemon zest, lemon juice, half the pesto and 1/2 tsp (1 tsp) sugar. Season with salt and pepper.
  • Add zucchini and peppers, then toss to coat.
  • In a medium bowl, combine hummus and remaining pesto.
  • Thinly slice chicken.
  • Divide jeweled couscous and chicken between plates.
  • Dollop pesto-hummus mixture over chicken.
  • Sprinkle feta over top.

Nutrition per serving

800

kcal

Calories

35

g

Fat

10

g

Saturated Fat

70

g

Carbohydrate

10

g

Sugar

8

g

Dietary Fiber

54

g

Protein

155

mg

Cholesterol

1550

mg

Sodium

0.5

g

Trans Fat

1400

mg

Potassium

150

mg

Calcium

4

mg

Iron

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