Spiced chicken with cauliflower couscous

Spiced chicken with cauliflower couscous
  • Serves icon Serves 1
  • Time icon Hands-on time 20 min

If you’re partaking in the 5:2 diet, then this is the recipe for you. Zingy, filling and designed to wake up your tastebuds – it’s the perfect way to sustain your energy.

Looking for something else? We have lots more recipes for 1 person for you to try.

Nutrition: per serving

Calories
241kcals
Fat
12.1g (2g saturated)
Protein
20.3g
Carbohydrates
10g (8g sugars)
Fibre
5.4g
Salt
0.8g
Calories
241kcals
Fat
12.1g (2g saturated)
Protein
20.3g
Carbohydrates
10g (8g sugars)
Fibre
5.4g
Salt
0.8g

Ingredients

  • 1 small free-range skinless and boneless chicken thigh
  • Pinch paprika
  • Pinch ground cumin
  • 1 small garlic clove, finely chopped
  • Grated zest and juice 1 lemon
  • 120g cauliflower florets (from about half a medium cauliflower)
  • Handful mixed fresh soft herbs, chopped (we used parsley, mint and coriander), plus leaves to garnish
  • Cooking oil spray for grilling
  • Handful wild rocket (optional)

For the salsa

  • 100g mixed tomatoes, halved/sliced
  • 25g pitted green olives in brine, drained and chopped/sliced
  • Pinch chilli flakes
  • 1 spring onion, chopped
  • 1 tsp olive oil
  • ½ tsp red wine vinegar

Method

  1. Put the chicken thigh in a shallow bowl and rub all over with the spices, garlic and salt and pepper. Squeeze over half the lemon and add half the lemon zest. Set aside to marinate.
  2. Meanwhile, whizz the cauliflower florets in a food processor or mini chopper to the size of couscous. (Alternatively, coarsely grate using a box grater.) Put the cauliflower couscous in a microwave-safe bowl, cover with heatproof cling film and microwave on high for 2 minutes or until just tender. Mix in the remaining lemon zest and a squeeze of juice (or to taste) and the chopped herbs, then season with salt and pepper.
  3. For the salsa, mix the tomatoes with the olives, chilli flakes, spring onion, olive oil and vinegar in a bowl. Season to taste and set aside.
  4. Heat the grill to high and put the marinated chicken on a foil-lined baking tray; spray with a little cooking oil spray. Grill for 10 minutes or until charring, then turn and cook for 3-4 minutes more, or until the chicken is cooked (the juices will run clear when the chicken is pierced in the thickest part).
  5. Slice the chicken, then arrange on top of the cauliflower couscous with the tomato salsa and a handful of herb leaves (and rocket if you like). Serve straightaway or cool completely and pack in a plastic container to have for lunch the next day.

delicious. tips

  1. Swap the chicken thigh for 200g sustainable large peeled cooked king prawns.

  2. This recipe is easy to double to make 2 portions. Cover, chill and have for lunch or save for your second fast day (it will keep for up to 3 days).

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September 2019