How to Make PFL Chicken Couscous Pie | Low Fat, High Protein Lunch & Dinner

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Ingredients

  • 2.5 cups couscous
  • 1 lb. chicken breast
  • 1/2 green bell pepper
  • 2 cups raw spinach
  • 8 oz. can tomato sauce
  • 1/2 c. cheddar cheese (shredded)
  • 1 tsp. oregano
  • 1 tsp. celery salt
  • 1 tsp. parsley
  • 1 tsp. garlic salt
  • 1 Tbsp. soy sauce
  • garlic & herb seasoning

Directions

  1. In a small pot, combine the couscous with 3 cups of water. Turn the burner to medium-high and cook for 10-15 minutes or until softened. Stir occasionally to keep the bottom from burning.
  2. Wash and dice the bell pepper into small pieces, then add to the cooked couscous.
  3. Turn the heat to low and add the tomato sauce and seasonings.
  4. In a separate skillet pan, place the chicken (washed, trimmed, and diced into small pieces) with just enough water to cover the bottom of the pan.
  5. Add the soy sauce and sprinkle the chicken with the garlic and herb seasoning. You can alternatively use a garlic powder and oregano and/or basil.
  6. Cook the chicken on medium until the meat is cooked thoroughly. Stir cooked chicken into the couscous mixture.
  7. Pour the entire mixture into a round cake pan (or square baking dish works just as well). Sprinkle the top with cheese.
  8. Bake at 350 degrees Fahrenheit for 10-13 minutes or until the cheese has melted.

Make it a Power Foods Lifestyle Meal

Keep the cheese light as this is a carbohydrate-focused meal (PVC). Experiment with this dish by mixing brown rice into the couscous, or adding other veggies into the mixture including diced zucchini, shredded carrots, onions, and canned green beans. See below for a variation using ground beef, green beans, and parmesan cheese.*

Food Composition

Protein: 34 grams
Carbohydrates: 36 grams
Fats: 5 grams
Calories: 390
Serving Size: 1/4 recipe
Recipe Yield 4 servings

* Couscous Pie Variation: : I used 1 lb. ground beef (90% lean), + 1/2 c, chopped yellow onion + 1 gan green beans + 1/4 cup parmesan cheese sprinkled on top. It was a big hit among family members who had never eaten couscous!

Bell peppers can be used in any color, thought the Vitamin C content differ slightly. It’s best to change up the type you eat often so you get a variety of antioxidants and phytonutrients.
Ground beef should be grass-fed or grass-finished to help keep the balance of Omega 3s to 6s to an anti-inflammatory level in your body. Be sure to drain any extra grease, but it’s good to have some of these saturated fats so use an 85-90% lean beef.
Chicken couscous pie casserole with parmesan cheese, green beans, tomato sauce, and ground beef. Delicious couscous recipe
Couscous is a pearl-like grain made from durum or semolina flour. It has a low glycemic index and couscous can go with many recipes. Couscous is a great rice alternative.

I hope you enjoy my Power Foods Lifestyle creation! Make sure you are subscribed to the Power Foods Lifestyle Podcast on iTunes, Stitcher Radio, iHeartRadio, Spotify, or your favorite podcast player to hear more of the education, science, and mindset behind the PFL!

~Kristy Jo Wengert

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