Southwest Chicken and Couscous

Dairy Free
Health score
33%
Southwest Chicken and Couscous
25 min.
4
453kcal

Suggestions


Looking for a quick and delicious meal that packs a punch of flavor? Look no further than our Southwest Chicken and Couscous! This vibrant dish is not only dairy-free but also ready in just 25 minutes, making it the perfect choice for a busy lunch or a satisfying dinner. With a delightful combination of frozen bell peppers, corn, and zesty salsa, each bite is a burst of southwestern goodness.

Imagine tender chicken breast strips seasoned with bold spices, paired with fluffy couscous and topped with fresh cilantro for a refreshing finish. This recipe serves four, making it ideal for family meals or meal prep for the week ahead. At just 453 calories per serving, you can indulge in a hearty main course without the guilt.

Whether you're a seasoned cook or just starting your culinary journey, this dish is simple to prepare and sure to impress. The colorful ingredients not only make for a visually appealing plate but also provide a nutritious balance of protein, healthy fats, and carbohydrates. So gather your ingredients, fire up the skillet, and get ready to enjoy a delightful meal that will transport your taste buds straight to the Southwest!

Ingredients

  • cup bell pepper frozen (from 1-lb bag)
  • 0.5 cup corn frozen
  • 0.5 cup salsa thick
  • 15 oz black beans with cumin and chili spices, undrained canned
  • oz chicken tenderloins frozen cooked
  • cups water 
  • 1.5 cups couscous uncooked
  • 0.3 cup cilantro leaves fresh chopped

Equipment

  • frying pan

Directions

  1. Spray 12-inch nonstick skillet with cooking spray.
  2. Add stir-fry vegetables to skillet; cook 2 to 3 minutes, stirring frequently, until crisp-tender.
  3. Stir in corn, salsa, beans and frozen chicken.
  4. Heat to boiling. Reduce heat to low; cover and simmer about 5 minutes, stirring occasionally, until chicken is thoroughly heated (break up large pieces of chicken with spoon as mixture cooks).
  5. Meanwhile, heat water to boiling. Stir in couscous.
  6. Remove from heat; cover and let stand 5 minutes.
  7. Fluff couscous with fork; spoon onto serving plates. Top with chicken mixture.
  8. Sprinkle with cilantro.

Nutrition Facts

Calories453kcal
Protein26.33%
Fat5.4%
Carbs68.27%

Properties

Glycemic Index
32.25
Glycemic Load
31.01
Inflammation Score
-9
Nutrition Score
24.772174283214%

Flavonoids

Luteolin
0.23mg
Kaempferol
0.01mg
Quercetin
0.61mg

Nutrients percent of daily need

Calories:452.94kcal
22.65%
Fat:2.72g
4.18%
Saturated Fat:0.57g
3.57%
Carbohydrates:77.16g
25.72%
Net Carbohydrates:64.61g
23.49%
Sugar:2.81g
3.12%
Cholesterol:40.82mg
13.61%
Sodium:710.81mg
30.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.76g
59.53%
Vitamin C:53.69mg
65.08%
Vitamin B3:10.66mg
53.31%
Fiber:12.55g
50.21%
Manganese:0.88mg
43.93%
Vitamin B6:0.81mg
40.58%
Phosphorus:397.56mg
39.76%
Selenium:22.3µg
31.85%
Vitamin A:1413.99IU
28.28%
Folate:107.68µg
26.92%
Potassium:899.43mg
25.7%
Magnesium:99.73mg
24.93%
Vitamin B1:0.35mg
23.25%
Copper:0.44mg
22.04%
Vitamin B5:2.16mg
21.61%
Iron:3.41mg
18.95%
Vitamin B2:0.3mg
17.87%
Zinc:1.8mg
12.01%
Vitamin E:1.13mg
7.54%
Calcium:72.72mg
7.27%
Vitamin K:6.42µg
6.11%
Vitamin B12:0.13µg
2.13%