High-Protein Lemon-Tahini Couscous with Chicken & Vegetables

High-Protein Lemon-Tahini Couscous with Chicken & Vegetables is a healthy dish. It contains 38 g of protein in one serving. This dish also contains fiber content, which keeps us full throughout the day. It prepares quickly in only thirty-five minutes; perfect for quick lunches. It contains concuss, chicken broth, lemon zest, olive oil, vegetables, chicken, lemon juice, tahini, black pepper, and Greek yogurt. These ingredients are simply available in the grocery stores or might even be present in the kitchen.

STATS:

Caloric count: 480 kcal
Preparation time: Fifteen minutes
Portion size: 1 bowl
Cook duration: Twenty minutes
Cuisine: Mediterranean
Total time: 35 minutes
Course: Main Course
Diet: High-Protein
Serving: 4

EQUIPMENT:

Medium saucepan
Grill pan
Baking tray
Chopping board
Mixing bowls
Whisk
Knife

INGREDIENTS:

1 cup whole-wheat couscous
1¼ cups low-sodium chicken broth
1 tbsp. olive oil
Two chicken breasts
1 cup broccoli florets
One red bell pepper
Salt
One small zucchini
Two tbsp. tahini
One cup cherry tomatoes
Two tablespoon lemon juice
Black pepper
One teaspoon lemon zest
One garlic clove
2 tbsp. chopped parsley
Two tbsp. plain Greek yogurt

INGREDIENT NOTES:

CHICKEN BREAST:

It is the basic component to prepare this dish. It will provide the protein content without the addition of many fats. Use the turkey or tofu as a substitute.

WHOLE WHEAT CONCOUS:

It will add fiber content to the dish, which keeps us full during the day. This couscous will add light nutty taste to the dish. We can also utilize regular couscous, Quinoa, or bulgur instead for this dish.

TAHINI:

It is a creamy pasta with sesame seeds. Use the tahini to add the healthy fat content. It also provides a light sesame taste in the dish. We can also use almond or cashew butter.

GREEK YOGURT:

It will be used to make the creamy sauce. It also adds the protein content to the dish. You can also use coconut yogurt for this purpose.

LEMON JUICE:

Use the fresh lemon juice to add a bright flavor. It also balances the indulgence of the tahini. Use the fresh juice for strong flavor.

INSTRUCTIONS:

Add the chicken broth to the saucepan & boil the broth.
Include the couscous & cover & remove from the heat & cook for five minutes, then fluff the couscous with a fork.
Sprinkle the black pepper & salt on the chicken fillet.
Then heat the olive oil & cook the chicken for 6 to 7 minutes on every side.
Now cut the chicken into strips with the knife.
Add the bell pepper, tomatoes, zucchini, and broccoli to the vessel.
Then sprinkle the olive oil, black pepper, & salt on the veggies and mix them nicely.
Now roast the vegetables for 12 to 15 minutes at 200 degrees C.

PREPARE THE TAHINI DRESSING:

Mix the lemon juice, garlic, Greek yogurt, lemon zest, water, and tahini in the vessel.
Mix all these ingredients so that they get smooth.

ASSEMBLE:

Add the couscous to the vessel and top the chicken slices and roasted vegetables in it.
Then drizzle the sauce on the bowl & garnish it with parsley & serve.

SERVING SUGGESTIONS:

SIDES:

Cucumber Salad
Green Salad
Tomato Salad

BREAD:

Pita Bread
Flatbread
Garlic Bread

PROTEIN:

Grilled Shrimp
Roasted Chickpeas
Boiled Eggs

SAUCES:

Tzatziki
Yogurt Sauce
Hummus

CRUNCHY TOPPINGS:

Toasted Almonds
Pine Nuts
Sunflower Seeds

GARNISH:

Parsley
Lemon Wedges
Green Onions

TIPS:

Immerse the chicken in the garlic & lemon juice to add additional taste to the chicken.
Include the chickpeas to add lots of protein to the chicken.
Grill the vegetables instead of roasting them to provide the smoky flavor in the dish.
Include the slices of avocado to add the healthy fat content.

STORAGE INFORMATION:

FRIDGE:

Add the dish to the tight dish and store it for 4 days.

FREEZER:

Include the vegetables and chicken in the individual vessels & freeze for two months.

FAQs:

How can I make this dish vegetarian?

Use the chickpeas, grilled halloumi, or tofu to prepare the vegetarian version.

Will I utilize regular couscous?

Yes, use whole-wheat couscous to provide more fiber content in the dish.

Is this dish good to make in advance?

Yes, this couscous stores well and warms easily. It will not affect the taste.

Can I prepare dairy-free sauce?

Yes, we can easily make the sauce dairy-free by excluding the Greek yogurt. Add the water instead to thin the consistency of tahini.

NUTRITIONAL INFORMATION:

Calories: 480 kcal

Net carbs: 32 g

Total carbs: 38 g

Fiber: 6 g

Protein: 38 g

Fat: 18 g

Iron: 3.2 g

Serving: 4

Calcium: 0.18 g

Vitamin A: 0.45 g

Sodium: 0.62 g

Potassium: 0.82 g

Portion size: 1 bowl