One-pot meals, like this chicken with couscous and kale recipe, are perfect for nights when you want to keep dinner easy and clean up a breeze. Some people are not a fan of kale, but I find sautéing it in tomatoes as this recipe calls for can change anyone’s mind about kale!

Ingredients to make Chicken with Couscous and Kale:

• 12 oz Boneless, Skinless, Chicken Breast (1 large breast or 2 smaller breasts)
• ¼ tsp Black Pepper
• ¼ tsp Garlic Powder
• ½ tbsp Extra Virgin Olive Oil
• ½ Yellow Onion diced, (about 125 grams)
• 1 Red Bell Pepper diced, (about 150 grams)
• 3 cloves Fresh Garlic diced, (about 15 grams)
• ½ cup Couscous (about 110 grams)
• 1¼ cup Water
• ½ tsp Reduced Sodium Chicken Base
• 1 can Diced Tomatoes, No Salt Added (1, 15 oz can)
• 2 cups Kale diced, (about 75 grams)
• 1 tbsp Red Wine Vinegar
• ? tsp Sea Salt
• ½ tsp Black Pepper
• ½ tsp Garlic Powder
• 1 tbsp Tomato Paste

Instructions

1. Heat a stovetop pan to medium heat, while the pan is heating season the chicken breast on both sides, using black pepper and garlic powder. Once the pan is hot, add the extra virgin olive oil to the pan.
2. Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes
3. Both sides should start to become golden brown, but the center will still look uncooked, if not golden, give each side another minute, your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 12 minutes, then flip and cover again for an additional 12 minutes.
4. After 12 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast, these times are based on a 12 oz breast.It is always best to check the internal temperature of the chicken before serving. My rule of thumb is, once covered, cook the chicken for 1 minute per ounce per side, I find that this delivers a perfect juicy chicken breast every time.
5. While the chicken is cooking prep the remaining ingredients. After the chicken is done remove it from the pan, leaving the juices in the pan.
6. Turn the heat on the pan up to medium-low and add the diced onions, pepper, and garlic to the pan. Cook for 3 minutes, stirring often to prevent burning.
7. After 3 minutes add the couscous, water, chicken base, and tomatoes to the pan. Bring to a rolling simmer and cook for 5-6 minutes. Until the majority of the liquid has been absorbed.
8. Then add the kale, red wine vinegar, salt, pepper, garlic powder, and tomato paste to the pan. Stir everything together cooking for another 2-3 minutes until the kale has wilted completely.
9. Slice your chicken breast into bite-sized pieces, and serve on top of the couscous kale mixture.

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Prep Time: 5 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 35 minutes minutes

Course: Main Course

Cuisine: American

Keyword: Chicken, Couscous, Dinner, Kale

Servings: 2

Chicken with Couscous and Kale

Ingredients

• 12 oz Boneless, Skinless, Chicken Breast (1 large breast or 2 smaller breasts)
• ¼ tsp Black Pepper
• ¼ tsp Garlic Powder
• ½ tbsp Extra Virgin Olive Oil
• ½ Yellow Onion diced, (about 125 grams)
• 1 Red Bell Pepper diced, (about 150 grams)
• 3 cloves Fresh Garlic diced, (about 15 grams)
• ½ cup Couscous (about 110 grams)
• 1¼ cup Water
• ½ tsp Reduced Sodium Chicken Base
• 1 can Diced Tomatoes, No Salt Added (1, 15 oz can)
• 2 cups Kale diced, (about 75 grams)
• 1 tbsp Red Wine Vinegar
• ? tsp Sea Salt
• ½ tsp Black Pepper
• ½ tsp Garlic Powder
• 1 tbsp Tomato Paste

Instructions

• Heat a stovetop pan to medium heat, while the pan is heating season the chicken breast on both sides, using black pepper and garlic powder. Once the pan is hot, add the extra virgin olive oil to the pan.
• Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes
• Both sides should start to become golden brown, but the center will still look uncooked, if not golden, give each side another minute, your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 12 minutes, then flip and cover again for additional 12 minutes.
• After 12 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast, these times are based on a 12 oz breast.

  It is always best to check the internal temperature of chicken before serving. 

  My rule of thumb is, once covered, cook the chicken for 1 minute per ounce per side, I find that this delivers a perfect juicy chicken breast every time.
• While the chicken is cooking prep the remaining ingredients. After the chicken is done remove it from the pan, leaving the juices in the pan.
• Turn the heat on the pan up to medium-low and add the diced onions, pepper, and garlic to the pan. Cook for 3 minutes, stirring often to prevent burning.
• After 3 minutes add the couscous, water, chicken base, and tomatoes to the pan. Bring to a rolling simmer and cook for 5-6 minutes. Until the majority of the liquid has been absorbed.
• Then add the kale, red wine vinegar, salt, pepper, garlic powder, and tomato paste to the pan. Stir everything together cooking for another 2-3 minutes until the kale has wilted completely.
• Slice you chicken breast into bite-sized pieces, and serve on top of the couscous kale mixture.

Macro Nutrition

Nutrition Facts

Chicken with Couscous and Kale

Amount Per Serving

Calories 400 Calories from Fat 76

% Daily Value*

Fat 8.4g13%

Saturated Fat 0.5g3%

Trans Fat 0g

Polyunsaturated Fat 1.8g

Monounsaturated Fat 1.3g

Cholesterol 110.6mg37%

Sodium 367.8mg16%

Potassium 640mg18%

Carbohydrates 40.8g14%

Fiber 6.7g28%

Sugar 14.4g16%

Protein 45.2g90%

Vitamin A 237IU5%

Vitamin C 220.5mg267%

Calcium 20.7mg2%

Iron 10.2mg57%

* Percent Daily Values are based on a 2000 calorie diet.

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