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Caribbean Chicken & Wholemeal Couscous Bowl
Caribbean Chicken & Wholemeal Couscous Bowl

Caribbean Chicken & Wholemeal Couscous Bowl

with Charred Pineapple Salsa

This cheerful dish brings the tropical vibes to the table. Caramelised onion chutney is a welcome addition to the mildly spiced chicken strips, adding a sweet and savoury depth of flavour and a lovely glaze, which the fluffy couscous happily soaks up.

This recipe is under 650kcal per serving.

Tags:
Dietitian approved
Calorie Smart
Allergens:
Gluten
Wheat
Milk

The quantities provided above are averages only.

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time30 minutes
Cooking Time
DifficultyEasy

Ingredients

Serving amount

1 clove

garlic

1 tin

pineapple slices

1

capsicum

1 bag

baby spinach leaves

1 packet

wholemeal couscous

(Contains: Gluten, Wheat; May be present: Eggs, Soy.)

1 packet

chicken tenderloins

1 packet

caramelised onion chutney

1 pinch

chilli flakes

1 packet

Greek-style yoghurt

(Contains: Milk;)

1 sachet

mild Caribbean jerk seasoning

Not included in your delivery

olive oil

1 drizzle

white wine vinegar

¾ cup

boiling water

Nutritional Values

Energy (kJ)2097 kJ
Fat7.2 g
of which saturates2.3 g
Carbohydrate55.5 g
of which sugars24.6 g
Protein48.9 g
Sodium895 mg
The average adult daily energy intake is 8700 kJ

Utensils

Large Non-Stick Pan
Medium Pan

Cooking Steps

1
1

• Finely chop garlic. • In a large frying pan, heat a drizzle of olive oil and the garlic over medium-high heat. Cook until fragrant, 1 minute. • Transfer to a small bowl. Add Greek-style yoghurt and stir combine. Season with salt and pepper to taste.

2
2

• Boil the kettle. Drain pineapple slices. • Return frying pan to high heat. Cook pineapple until lightly charred, 2-3 minutes each side. Transfer to a chopping board, then roughly chop. • While the pineapple is cooking, thinly slice capsicum. Roughly chop baby spinach leaves.

3
3

• In a medium bowl, combine charred pineapple, baby spinach and a drizzle of white wine vinegar and olive oil. Season to taste.

4
4

• Return frying pan to medium-high heat with a drizzle of olive oil. Cook capsicum until tender, 4-5 minutes. • Meanwhile, combine wholemeal couscous, the boiling water (3/4 cup for 2 people / 1 1/2 cups for 4 people) and a good pinch of salt in a medium heatproof bowl. Immediately cover with a plate and leave for 5 minutes. • Fluff up couscous with a fork. Stir through cooked capsicum. Season to taste.

5
5

• While the couscous is cooking, combine mild Caribbean jerk seasoning, a drizzle of olive oil and pinch of salt and pepper in a second medium bowl. Add chicken tenderloins, tossing to coat. • Return frying pan to high heat with a drizzle of olive oil. When oil is hot, cook chicken until browned and cooked through (when no longer pink inside), 3-4 minutes each side. • Remove pan from heat, then add caramelised onion chutney. Turn chicken to coat.

TIP: Cooking the beef in batches over a high heat helps it stay tender.

6
6

• Divide wholemeal couscous, Caribbean beef and charred pineapple salsa between bowls. • Drizzle with garlic yoghurt. Sprinkle with a pinch of chilli flakes (if using) to serve. Enjoy!

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