This low-calorie, but well-rounded recipe is the perfect meal for 1.
Chicken breasts and couscous get steamed in a paper parcel, with broccoli and sun-dried tomatoes for a simple but satisfying dinner.
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Yields:
1 serving(s)
Prep Time:
10 mins
Cook Time:
35 mins
Total Time:
45 mins
Cal/Serv:
349
Ingredients
25g
couscous, see intro
1
skinless chicken breast
40g
Tenderstem broccoli, cut into shorter lengths
15g
sun-dried tomatoes in oil, drained and roughly chopped
1tsp.
each finely grated lemon zest and juice
50ml
hot chicken stock
Directions
Step 1Preheat oven to 200°C (180°C fan) mark 6. On a work surface, lay a rough 30cm square of baking parchment on top of a square of foil the same size. Sprinkle the couscous in a mound in the centre and lay the chicken breast on top. Season.
Step 2Scatter over the broccoli, sun-dried tomatoes, lemon zest and juice. Lift the edges of the parchment/foil up over the filling, then tightly fold/roll in the edges, leaving some space above the chicken and a little hole in the centre. Pour in the stock and fold/roll to fully seal.
Step 3Place the parcel on a baking tray and cook for 30-35min, or until the chicken is cooked through and feels firm (press the breast through the parcel). Serve.
Next time, mix up the flavourings – black olives and finely chopped red peppers would work well.
You can replace the couscous with 1/2 a 400g tin of drained and rinsed cannellini beans, if you prefer.
An experienced and highly skilled team of food writers, stylists and digital content producers, the Good Housekeeping Cookery Team is a close-knit squad of food obsessives. Cookery Editor Emma Franklin is our resident chilli obsessive and barbecue expert, who spends an inordinate amount of time on holidays poking round the local supermarkets seeking out new and exciting foods. Senior Cookery Writer Alice Shields is a former pastry chef and baking fanatic who loves making bread and would have peanut butter with everything if she could. Her favourite carb is pasta, and our vibrant green spaghetti is her weeknight go-to. Lover of all things savoury, Senior Cookery Writer Grace Evans can be found eating crispy corn and nocellara olives at every opportunity, and will take the cheeseboard over dessert any time (though she cannot resist a slice of tres leches cake). With a wealth of professional kitchen know-how, culinary training and years of experience between them, they are all dedicated to ensuring every Good Housekeeping recipe is the best it can be, so you can trust they’ll work (and if they don’t – we’ll have the answer for why*) every time (*90% of the time the answer is: “buy an separate oven thermometer”!).
