Main DishesApril 21, 2014
Calories
456
Sodium
967mg
40% DV
Fat
11g
18% DV
Protein
21g
42% DV
Carbs
71g
24% DV
Fiber
6g
24% DV
Chicken & Couscous Stir Fry
226
A variation of chicken fried rice.
6
3 cups dry medium couscous
3 cups water
1 1/2 pounds boneless, skinless chicken thighs
3 tablespoons oil, divided
Red pepper flakes, to taste
2 cups mixed veggies
4 cloves garlic, minced
1 tablespoon minced ginger
1/4 cup soy sauce
Salt
Black pepper
1 green chili, sliced
3 cups water
1 1/2 pounds boneless, skinless chicken thighs
3 tablespoons oil, divided
Red pepper flakes, to taste
2 cups mixed veggies
4 cloves garlic, minced
1 tablespoon minced ginger
1/4 cup soy sauce
Salt
Black pepper
1 green chili, sliced
Bring the 3 cups of water to a boil with some salt. Turn off the heat and add the couscous.
Let it sit for 5 minutes and then fluff up with a fork. Set aside.
Cut the chicken into bite sized pieces and season with salt and pepper.
Heat a wok on high heat and add 1 tablespoon of the oil. Add the chicken and saute until cooked through. Set aside on a plate.
Add the rest of the oil and saute the garlic and ginger in it until soft.
Add the veggies and season with salt & pepper. Cook until tender.
Add in the couscous, green chilli, and red pepper flakes. Stir fry for a few minutes and stir in the soy sauce.
Serve with extra soy and red pepper flakes.
Nutritions
Calories
456
Sodium
967mg
40% DV
Fat
11g
18% DV
Protein
21g
42% DV
Carbs
71g
24% DV
Fiber
6g
24% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat2g12%
Polysaturated Fat2g16%
Monosaturated Fat6g41%
Cholesterol20mg6%
Sodium967mg40%
Potassium304mg8%
Protein21g42%
% DAILY VALUE*
Total Carbohydrate
Fiber6g24%
Sugar1g2%
Vitamin A36IU0%
Vitamin B61mg76%
Vitamin C6mg11%
Calcium44mg4%
Iron3mg17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.