Chicken Couscous with Roasted Brussel Sprouts
- 3 cups Brussel Sprouts sliced in half, (290 grams)
- 20 Cherry Tomatoes (275 grams)
- 3 cloves Fresh Garlic diced, (15 grams)
- ⅛ tsp Sea Salt
- ⅛ tsp Black Pepper
- ⅛ tsp Garlic Powder
- ½ tbsp Extra Virgin Olive Oil
- 18 oz Boneless, Skinless, Chicken Breast 2-3 breasts, depending on size.
- ¼ tsp Garlic Powder
- ¼ tsp Black Pepper
- ½ tbsp Extra Virgin Olive Oil
- 1½ cup Water
- 1 tsp Reduced Sodium Chicken Base
- ¾ cups Pearl Couscous (105 grams)
- 1 tbsp Unsalted Butter
- ½ Red Onion sliced thin, (75 grams)
- 1½ cups Arugula (80 grams)
- 2 stalks Scallions sliced thin, (25 grams)
- ⅛ tsp Red Pepper Flake
- Pre-Heat Oven to 350°. Line a baking sheet with either parchment paper or tin foil.
- In a large bowl place your cut brussel sprouts, cherry tomatoes, diced garlic, salt, black pepper, and garlic powder. Then drizzle with ½ tbsp oil. Toss to coat your veggies in the oil. Then spread the veggies out into an even layer on your baking sheet.
- Once your oven is hot place your brussel sprouts and tomatoes in the oven to bake for about 20-25 minutes. Once your brussel sprouts begin to get a light golden brown color and your tomatoes want to burst open but haven't yet your veggies are done.
- While your veggies are cooking, heat a large stove-top pan to medium heat. While the pan is heating season your chicken breast with garlic powder and black pepper. Once the pan is hot add your ½ tbsp 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 6 minutes, then flip and cover again for additional 6 minutes.
- After 6 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 6 oz breasts. It is always best to check the internal temperature of the chicken before serving. My rule of thumb is 1 minute per ounce per side once covered, produces the perfect juicy chicken.
- While the chicken is cooking bring 1½ cup water to a boil in a small pot. Once boiling add your chicken base and couscous to the pot. Turn the heat down to low, cover with a lid, and cook for 10 minutes. After 10 minutes remove the lid and allow to continue to cook until all the water has been absorbed. Stir every minute or so.
- At this point, your veggies should be cooked. Remove them from the oven, place them back in your large bowl, add the butter, and toss gently to allow the butter to melt and lightly coat your veggies. Now it is time to assemble your bowl!
- Start by placing your arugula in your bowl. Then add your couscous to one side of your arugula, then place your roasted veggies next to your couscous. Slice your chicken breast into bite-size pieces, then place it on top of your arugula. Finish by topping with your thinly sliced red onion, and a sprinkle of red pepper flake.
When creating a new recipe like this Chicken Couscous with Roasted Brussel Sprouts I always think about, what is going to be the protein, what will be the carb source, and what is going to be the vegetable. Doing this allows me to easily create macro-friendly recipes. Typically the fat comes from how I am cooking the recipe, the protein that is being added, or sometimes from one specific ingredient.
Below outlines the items in each macro group that are easily adjustable to meet your specific macros.
The fat in this recipe comes from the oil and the butter. This recipe is relatively low in fat. However, if you were looking to reduce the fat you could reduce or remove the butter. If you wanted to increase the fat, this recipe would be incredible with a little feta or goat cheese sprinkled on top!
The carbs in this recipe come mainly from the couscous. Which can be easily adjusted to reach your carbs goals. When making adjustments to the couscous you will also want to adjust the water it is cooked in. Cooking every 1 part couscous to 2 parts water.
Chicken breast is a great source of protein and easily adjusted. If you want to increase the protein and the fat in this recipe I would recommend using chicken thighs instead of chicken breast.
Yes, this is a great meal prep recipe. This recipe will last in the fridge for up to 6 days.
Some of this recipe is freezer-friendly. If you combine the chicken, veggies, and couscous you can freeze those ingredients. However, you will want to add the fresh red onion and arugula at the time of eating, but easy enough to do!