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Middle Eastern Style Chicken Stew
Under 600 calories
Rapid
Middle Eastern Style Chicken Stew

with Couscous, Roasted Carrots and Dill Yoghurt

20 min
Difficulty: 2/3
Middle Eastern

Looking for a quick and tasty midweek dinner option? Try cooking up our Middle Eastern Style Chicken Stew in just 20 minutes for a delicious and speedy meal.

Allergens

May contain traces of allergens
Cereals containing gluten
Milk
Soya

Utensils

Medium Saucepan
Baking Tray
Bowl
Garlic Press
Lid
Small Bowl
Chopping Board
Knife
Grill Pan

Tags

SEO
Under 600 calories
Rapid
Ingredients
Carrot

Carrot

2

Ground Cumin

Ground Cumin

1

Chicken Stock Paste

Chicken Stock Paste

15

Couscous

Couscous

120

Diced Chicken Breast

Diced Chicken Breast

260

Prunes

Prunes

40

Dill

Dill

1

Garlic Clove

Garlic Clove

1

Tomato Puree

Tomato Puree

30

Harissa Paste

Harissa Paste

50

Low Fat Natural Yoghurt

Low Fat Natural Yoghurt

75

Water for the Sauce

Water for the Sauce

100

Water for the Couscous

Water for the Couscous

240

Preparation
1
Roast your Carrots

a) Preheat your oven to 220°C.
b) Trim the carrot, then slice into 1cm thick rounds (no need to peel).
c) Pop the carrots onto a baking tray. Drizzle with oil, season with salt and pepper, then scatter over the cumin. Toss to coat then spread out in a single layer.
d) When the oven is hot, roast on the top shelf until soft and golden, 15-16 mins. Turn halfway through.

2
Cook the Couscous

a) While the carrots roast, pour the water for the couscous (see ingredients for amount) and half the chicken stock paste into a saucepan and bring to the boil..
b) When boiling, remove from the heat, stir in the couscous and pop a lid on the pan.
c) Leave to the side for 8-10 mins or until ready to serve.

3
Fry the Chicken

a) Meanwhile, heat a drizzle of oil in a large frying pan on medium-high heat. When hot, add the chicken and season with salt and pepper. Cook until browned all over, 5-6 mins. Turn occasionally. IMPORTANT: Wash your hands and equipment after handling raw chicken and its packaging.
b) Meanwhile, roughly chop the prunes. Roughly chop the dill (stalks and all).
c) Peel and grate the garlic (or use a garlic press).

4
Add the Flavours

a) Stir the garlic, tomato puree and harissa paste into the chicken. Cook for 1 min more.
b) Add the water for the sauce (see ingredients for amount), prunes and remaining chicken stock paste. Stir together and bring to a gentle simmer.
c) Cook until the sauce has thickened and the chicken is cooked through, 6-8 mins. TIP: Add a splash of water if it's too thick. IMPORTANT: The chicken is cooked when no longer pink in the middle.

5
Dill Yoghurt Time

a) While the stew simmers, mix the yoghurt with half the dill in a small bowl. Season with salt and pepper.
b) Carefully fluff up the couscous with a fork, then stir through the remaining dill and season to taste.

6
Serve

a) When everything is ready, taste the stew and season with salt and pepper if needed.
b) Divide the couscous between your bowls and spoon over the chicken stew.
c) Top with the roasted carrots and a spoonful of the dill yoghurt. Enjoy!

Nutrition per serving

556

kcal

Energy (kcal)

2326

kJ

Energy (kJ)

13

g

Fat

2

g

of which saturates

61

g

Carbohydrate

17

g

of which sugars

47

g

Protein

2.2

g

Salt

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