Spicy Mediterranean Chicken with Couscous

This simple dish packs an incredible flavor punch with Italian seasonings along with savory and spicy dried red pepper. It’s couscous chicken with a kick!

Total time: 20 minutes

Ingredients (For two)

• 1 pound boneless chicken fingers (Approximately 8)
• 3/4 cup couscous
• 1 cup water
• 1 large onion, chopped
• 4 large garlic cloves, chopped
• 2 plum tomatoes, chopped
• 1 teaspoon Italian seasoning (See Note Below)
• 3 tablespoons Extra-Virgin olive oil
• 1 teaspoon ground hot red pepper (red pepper flakes can be substituted)
• 1/2 teaspoon black pepper
• 1/4 teaspoon sea salt

Homemade Italian Seasoning: I make a blend of equal parts rosemary, basil, savory, oregano and thyme.

Preparation

Heat olive oil on med in skillet. Rub the Italian seasoning and the black and red pepper into the chicken tenders. Add chicken tenders and cook until done, approximately 5 minutes, turning once. Remove the chicken and set aside, covered to keep warm. 

Add the onion and garlic and sauté for 2 minutes. Stir in the tomato and cook until the garlic and onion just starts to brown, about 1-2 more minutes, turning the heat up to high in the last 30 seconds or so. 

Add 1 cup water to the onions and garlic and bring to a boil, about 1 minute. Add the salt and stir.

Add the ¾ cup of couscous stirring for 1 minute on the heat and then remove from the heat to allow to continue cooking for another 1-2 minutes, stirring constantly.

Plate by creating a bed of couscous with the chicken fingers on top and garnish with fresh basil and Voila!

Tuna Pasta with Olives & Artichokes

Here we toss grilled tuna with pasta, artichoke hearts, green olives and tomatoes. Grilling the tuna gives this ultra-fresh pasta dish a subtle smokiness. But if you’re pressed for time, try canned tuna in place of the grilled fish.

 

Ingredients (4 servings)

• 16 ounces tuna steak, cut into 4 pieces
• 4 tablespoons extra-virgin olive oil, divided
• 2 teaspoons freshly grated lemon zest
• 2 teaspoons chopped fresh rosemary or 1 teaspoon dried, divided
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 6 ounces whole-wheat gobbetti, rotini or penne pasta
• 1 10-ounce package frozen artichoke hearts, thawed and squeezed dry
• 1 cup chopped green olives
• 6 cloves garlic, minced
• 2 cups grape tomatoes, halved
• 1/2 cup white wine
• 2 tablespoons lemon juice
• 1/4 cup chopped fresh basil or parsley for garnish

Preparation

1. Preheat grill to medium-high. Put a large pot of water on to boil.
2. Toss tuna pieces in a bowl with 1 tablespoon oil, lemon zest, 1 teaspoon fresh rosemary (or 1/2 teaspoon dried), 1/4 teaspoon salt and pepper. Grill the tuna until just cooked through, about 3 minutes per side. Transfer to a plate. When cool enough to handle, flake the tuna into bite-size pieces.
3. Meanwhile, cook pasta according to package directions. Drain.
4. Heat the remaining 3 tablespoons oil in a large skillet over medium heat. Add artichoke hearts, olives, garlic and the remaining rosemary. Cook, stirring, until the garlic is just beginning to brown, 3 to 4 minutes. Add tomatoes and wine; bring to a boil and cook, stirring occasionally, until the tomatoes are broken down and the wine has reduced slightly, about 3 minutes more. Stir in the pasta, tuna pieces, lemon juice and the remaining 1/4 teaspoon salt; cook until heated through, 1 to 2 minutes. Garnish with basil (or parsley), if desired.

Nutrition

Per serving: 421 calories; 17 g fat ( 2 g sat , 11 g mono ); 26 mg cholesterol; 42 g carbohydrates; 0 g added sugars; 22 g protein; 9 g fiber; 489 mg sodium; 720 mg potassium.