Chicken and Couscous Salad

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Couscous and chickpeas salad served with marinated grilled chicken.

Preparation : 15 min Cooking : 15 min Standing : 30 min
570 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Artery-healthy
  • Heart-healthy

Ingredients

1 cup chickpeas/garbanzo beans (canned), rinsed and drained 250 mL
1 1/2 cup couscous, whole wheat 240 g
1/4 cup extra virgin olive oil 65 mL
2 tbsp lemon juice, freshly squeezed 3/4 lemon
2 tsp curry powder 6 g
1 3/4 tsp gingerroot, grated 8 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 green peppers, diced 80 g
2 stalks celery, diced 140 g
2 green onions/scallions, finely chopped
4 servings Grilled Chicken Breast
10 cups baby spinach 160 g
1 cup fresh cilantro, chopped 30 g

Method

  1. Cook the couscous. Rinse and drain the chickpeas and set aside.
  2. In a small bowl, whisk together the extra virgin olive oil, lemon juice, curry powder and grated ginger. Season with salt and pepper. Put the couscous in a salad bowl, then pour the vinaigrette over it. Stir in the bell pepper, celery, green onion and chickpeas. Mix well then let stand in the refrigerator 30 min.
  3. About 15 min before serving, take the salad out of the refrigerator and prepare the grilled chicken breast.
  4. Add the baby spinach to the couscous salad. Cut the chicken crosswise into thin slices, then add them to the salad. Toss well, adjust the seasoning, sprinkle with cilantro, then serve.

Nutrition Facts Table

per 1 serving (380g)

Amount

% Daily Value

Calories

570

Fat

18 g

27 %

Saturated 2.7 g
+ Trans 0 g

14 %

Cholesterol

60 mg

Sodium

280 mg

12 %

Carbohydrate

67 g

22 %

Fibre

10 g

40 %

Sugars

2 g

Net Carbs

57 g

Protein

35 g

Vitamin A

67 %

Vitamin C

51 %

Calcium

11 %

Iron

30 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 servings
Grain Products : 2 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Vitamin B1, Vitamin B2, Zinc
Source of  :
Calcium, Vitamin B12
Low  :
Cholesterol, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Fruits 0
Vegetables ½
Milk and Alternatives 0
Meat and Alternatives 3
Fats 3

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