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Cook Time:15 minsAdditional Time:15 minsTotal Time:30 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:15 minsAdditional Time:15 minsTotal Time:30 minsServings:4Yield:4 servings
Cook Time:15 mins
Cook Time:
15 mins
Additional Time:15 mins
Additional Time:
Total Time:30 mins
Total Time:
30 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1medium navel orange1poundtrimmed green beans1medium red onion, halved and sliced½cupKalamata or Castelvetrano olives2tablespoonsextra-virgin olive oil2tablespoonsdry white wine¼teaspoonsalt½teaspoonground pepper, divided1poundchicken tenders1tablespoonza’atar (see Tip)1cuplow-sodium chicken broth⅔cupwhole-wheat couscous
Cook Mode(Keep screen awake)
Ingredients
1medium navel orange
1poundtrimmed green beans
1medium red onion, halved and sliced
½cupKalamata or Castelvetrano olives
2tablespoonsextra-virgin olive oil
2tablespoonsdry white wine
¼teaspoonsalt
½teaspoonground pepper, divided
1poundchicken tenders
1tablespoonza’atar (see Tip)
1cuplow-sodium chicken broth
⅔cupwhole-wheat couscous
DirectionsPosition rack in bottom third of oven; preheat to 450 degrees F. Coat a rimmed baking sheet with cooking spray.Grate 2 teaspoons zest from orange. Slice 1/2 inch off the ends and squeeze juice from them into a medium saucepan; add the zest. Set aside.Cut the rest of the orange in half, then cut into 1/4-inch slices. Toss in a large bowl with green beans, onion, olives, oil, wine, salt and 1/4 teaspoon pepper. Spread the mixture in an even layer on the prepared pan. Toss chicken with za’atar in the bowl, then place on top of the green bean mixture.Roast on the bottom rack until the green beans are tender and the chicken is no longer pink in the middle, about 15 minutes.Meanwhile, add broth and the remaining 1/4 teaspoon pepper to the saucepan. Bring to a boil. Stir in couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork. Serve with the chicken and vegetables.TipsSpice blends like za’atar give you big flavor from just one ingredient. A mix of thyme, sumac, salt, sesame seeds and sometimes other herbs, look for it in the bulk-spice section of natural-food stores, in specialty-food stores or on amazon.com. To make your own mix: Blend 1 tsp. each ground sumac, sesame seeds and dried thyme with 1/4 tsp. salt.Chicken tenders require zero prep (just rip open the package) and cook in a snap because they’re so thin, which makes them perfect for fast weeknight meals. The tender is typically found attached to the underside of the chicken breast, but can also be purchased separately.Many whole grains take 30-plus minutes to cook, but whole-wheat couscous is ready in five. It’s a flavor sponge, so serve with a saucy dish or try stirring fresh herbs or citrus juice into it, as we do here. If you don’t like the taste of whole-wheat, don’t worry–it’s mellow in couscous.Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.Originally appeared: EatingWell Magazine, January/February 2016
Directions
Position rack in bottom third of oven; preheat to 450 degrees F. Coat a rimmed baking sheet with cooking spray.Grate 2 teaspoons zest from orange. Slice 1/2 inch off the ends and squeeze juice from them into a medium saucepan; add the zest. Set aside.Cut the rest of the orange in half, then cut into 1/4-inch slices. Toss in a large bowl with green beans, onion, olives, oil, wine, salt and 1/4 teaspoon pepper. Spread the mixture in an even layer on the prepared pan. Toss chicken with za’atar in the bowl, then place on top of the green bean mixture.Roast on the bottom rack until the green beans are tender and the chicken is no longer pink in the middle, about 15 minutes.Meanwhile, add broth and the remaining 1/4 teaspoon pepper to the saucepan. Bring to a boil. Stir in couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork. Serve with the chicken and vegetables.TipsSpice blends like za’atar give you big flavor from just one ingredient. A mix of thyme, sumac, salt, sesame seeds and sometimes other herbs, look for it in the bulk-spice section of natural-food stores, in specialty-food stores or on amazon.com. To make your own mix: Blend 1 tsp. each ground sumac, sesame seeds and dried thyme with 1/4 tsp. salt.Chicken tenders require zero prep (just rip open the package) and cook in a snap because they’re so thin, which makes them perfect for fast weeknight meals. The tender is typically found attached to the underside of the chicken breast, but can also be purchased separately.Many whole grains take 30-plus minutes to cook, but whole-wheat couscous is ready in five. It’s a flavor sponge, so serve with a saucy dish or try stirring fresh herbs or citrus juice into it, as we do here. If you don’t like the taste of whole-wheat, don’t worry–it’s mellow in couscous.Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.
Position rack in bottom third of oven; preheat to 450 degrees F. Coat a rimmed baking sheet with cooking spray.
Grate 2 teaspoons zest from orange. Slice 1/2 inch off the ends and squeeze juice from them into a medium saucepan; add the zest. Set aside.
Cut the rest of the orange in half, then cut into 1/4-inch slices. Toss in a large bowl with green beans, onion, olives, oil, wine, salt and 1/4 teaspoon pepper. Spread the mixture in an even layer on the prepared pan. Toss chicken with za’atar in the bowl, then place on top of the green bean mixture.
Roast on the bottom rack until the green beans are tender and the chicken is no longer pink in the middle, about 15 minutes.
Meanwhile, add broth and the remaining 1/4 teaspoon pepper to the saucepan. Bring to a boil. Stir in couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork. Serve with the chicken and vegetables.
Tips
Spice blends like za’atar give you big flavor from just one ingredient. A mix of thyme, sumac, salt, sesame seeds and sometimes other herbs, look for it in the bulk-spice section of natural-food stores, in specialty-food stores or on amazon.com. To make your own mix: Blend 1 tsp. each ground sumac, sesame seeds and dried thyme with 1/4 tsp. salt.
Chicken tenders require zero prep (just rip open the package) and cook in a snap because they’re so thin, which makes them perfect for fast weeknight meals. The tender is typically found attached to the underside of the chicken breast, but can also be purchased separately.
Many whole grains take 30-plus minutes to cook, but whole-wheat couscous is ready in five. It’s a flavor sponge, so serve with a saucy dish or try stirring fresh herbs or citrus juice into it, as we do here. If you don’t like the taste of whole-wheat, don’t worry–it’s mellow in couscous.
Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.
Originally appeared: EatingWell Magazine, January/February 2016
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Nutrition Facts(per serving)436Calories16gFat44gCarbs32gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
