5-a-day couscous

Name: 5-a-day couscous
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 1 medium courgette , cut into small chunks; 1 medium carrot , cut into small chunks; 1 medium red onion , cut into wedges; 85g mushroom , quartered; handful cherry tomatoes (about 8); 2 garlic cloves , peeled; 1 tbsp olive oil; ½ tsp paprika; ½ tsp dried chilli flakes; 2 bone-in chicken thighs , skin on; 50g couscous; ½ small pack parsley or mint, roughly chopped; drizzle sweet chilli sauce (optional)

4 steps

Prep:10minCook:30min

Rebecca Roberts serves roasted courgette, carrots, red onion, tomatoes and mushrooms with couscous and chicken in this recipe for one

Updated at: Thu, 17 Aug 2023 00:14:27 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories1007.7 kcal (50%)

Total Fat58.8 g (84%)

Carbs62.6 g (24%)

Sugars13.6 g (15%)

Protein56.8 g (114%)

Sodium279.9 mg (14%)

Fiber9 g (32%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

1courgette

medium, cut into small chunks

1carrot

medium, cut into small chunks

1red onion

medium, cut into wedges

85gmushroom

1 Tbspolive oil

½ tsppaprika

½ tspdried chilli flakes

2chicken thighs

bone-in, skin on

50gcouscous

0.5 packparsley

small, or mint, roughly chopped

sweet chilli sauce

optional

Instructions

Step 1

Heat the oven to 200C/180C fan/gas 6. Put the vegetables and garlic on a baking tray. Season well, drizzle with 1 tbsp olive oil and mix until everything is coated.

Step 2

Sprinkle the spices and some seasoning over the chicken thighs, then rub into the skin and flesh. Drizzle a little oil over the skin and nestle the thighs among the veg. Roast in the oven for 25-30 mins until the vegetables are starting to crisp and the chicken is cooked through.

Step 3

About 10 mins before the chicken and vegetables are done, put the couscous in a bowl and just cover with boiling water, cover with cling film and set aside for 5 mins.

Step 4

Fork through the couscous to separate the grains. Toss the vegetables and parsley or mint through the couscous, season, then transfer to a serving plate. Top with the chicken and drizzle over the sweet chilli sauce, if you like.

View on BBC Good Food

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