High-Protein Mediterranean Lentils with Chicken and Couscous – A Healthy & Delicious Meal for All!
Lentils with Chicken and Couscous (Mediterranean Food)
Introduction
Lentils with chicken and couscous is a nutritious, light Mediterranean dish that provides a perfect balance of protein, fiber, and complex carbohydrates. This dish is ideal for athletes as it offers sustained energy and aids muscle recovery. For diabetics, the amount of couscous can be reduced and replaced with more vegetables. Heart patients should opt for skinless chicken breast and reduce salt intake. Children and seniors can enjoy this dish by using pureed or finely chopped vegetables for easier digestion.
Benefits & Drawbacks
Benefits:
- High in protein and fiber, great for athletes and a healthy diet.
- Rich in antioxidants from tomatoes and cumin, boosting immunity.
- Suitable for weight loss and digestive health due to high fiber content.
Drawbacks:
- High protein content may not be suitable for individuals with kidney issues.
- Diabetics should reduce couscous or opt for whole wheat couscous.
Ingredients For 4 Serves
Lentils | 1 cup |
Chicken breast (skinless, chopped) | 2 pieces |
Couscous | 1 ½ cups |
Onion (chopped) | 1 |
Garlic (minced) | 2 cloves |
Chopped tomatoes | 1 cup |
Cumin | 1 tsp |
Paprika | ½ tsp |
Turmeric | ½ tsp |
Salt | to taste |
black pepper | to taste |
Chicken or vegetable broth | 2 cups |
Olive oil | 2 tbsp |
Fresh parsley (for garnish) | as needed |
cook time
Preparation time | 15 minutes |
Cooking time | 35 minutes |
Total Time | 50 minutes |
Nutrition Facts (per serving)
Calories | 480 calories |
Fat | 8 grams |
Protein | 38 grams |
Carbohydrates | 55 grams |
Fiber | 10 grams |
Let's get started
Step 1
- Cook the lentils: Boil lentils with water and a pinch of salt for 20 minutes until soft, then drain.
Step 2
- Sauté the chicken: Heat olive oil in a pan, sauté onions, then add garlic and chicken. Cook until golden.
- Add spices and tomatoes: Stir in cumin, paprika, turmeric, salt, and pepper. Add tomatoes and cook for 5 minutes.
- Add the lentils and chicken broth: Simmer for 15 minutes on low heat.
- Prepare the couscous: Pour boiling water over couscous, cover for 5 minutes, Then, fluff with a fork until it becomes fluffy.
Step 3
- Serve: Plate the couscous, top with lentil-chicken mixture, and garnish with fresh parsley.
Additional Tips:
- Use chicken broth for couscous instead of water to enhance flavor.
- Chickpeas can be substituted for lentils to create variety in taste and nutrition.
- Add a teaspoon of fresh lemon juice before serving for a stronger flavor.
- For a vegetarian option, replace chicken with mushrooms or chickpeas.
