Ingredients
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1 cup whole-wheat pearl couscous (see Tip)
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¼ cup tahini
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¼ cup water
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2 teaspoons lemon zest
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2 tablespoons lemon juice
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2 tablespoons olive oil, divided
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½ teaspoon salt
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¼ teaspoon ground pepper
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¼ teaspoon crushed red pepper
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1 clove garlic, minced
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2 cups sliced mushrooms (half of a 10-oz. package)
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½ medium red bell pepper, chopped
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4 cups coleslaw mix (half of a 12- to 14-oz. package)
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4 cups baby spinach (half of a 5-oz. bag)
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12 ounces cooked chicken breast, chopped (about 2 1/2 cups)
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¼ cup toasted sliced almonds
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¼ cup crumbled reduced-fat feta cheese
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1 tablespoon chopped fresh parsley
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1 lemon, cut into wedges (Optional)
Directions
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Cook couscous in a medium saucepan according to package directions. Fluff with a fork and set aside.
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Meanwhile, whisk tahini, water, lemon juice, 1 Tbsp. oil, salt, pepper, and crushed red pepper in a small bowl until well blended; set aside.
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Heat the remaining 1 Tbsp. oil in a large nonstick skillet over medium-high heat. Add garlic and cook until fragrant, about 30 seconds. Add mushrooms and bell pepper; cook until the mushrooms release their liquid, about 3 minutes.
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Stir in coleslaw mix and spinach; continue cooking, stirring, until the spinach wilts, about 2 minutes. Stir in chicken, the couscous, and the tahini sauce; cook until heated through, 2 to 4 minutes.
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Sprinkle with almonds, feta, parsley, and lemon zest. Serve with lemon wedges, if desired.
Tips
Tip: Whole-wheat pearl couscous (aka Israeli couscous) has a deliciously nutty flavor and chewy texture. Look for brands like Bob's Red Mill in natural-foods stores and some supermarkets. If you can't find it, you can substitute regular couscous.
Nutrition Facts (per serving)
528 | Calories |
23g | Fat |
42g | Carbs |
40g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size about 1 1/2 cups | |
Calories 528 | |
% Daily Value * | |
Total Carbohydrate 42g | 15% |
Dietary Fiber 9g | 31% |
Total Sugars 4g | |
Protein 40g | 80% |
Total Fat 23g | 30% |
Saturated Fat 4g | 21% |
Cholesterol 77mg | 26% |
Vitamin A 3807IU | 76% |
Vitamin C 63mg | 70% |
Folate 42mcg | 10% |
Sodium 565mg | 25% |
Calcium 125mg | 10% |
Iron 4mg | 20% |
Magnesium 75mg | 18% |
Potassium 518mg | 11% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* 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.