Mediterranean couscous salad with chicken
27 min · 38 g protein · 452 cals / serving
Fluffy couscous, golden oregano-and-lemon chicken, chickpeas, plenty of crunchy cucumber, red pepper, cherry tomatoes, red onion and kalamata olives, tossed in a garlicky lemon and red wine vinegar dressing. No dairy, one pan, and four lunches that hold their crunch for four days.
Ingredients
- 2/3 cup couscous
- 3/4 cup water, boiling
- 1 lb 2 oz chicken breast, 2 large boneless skinless breasts
- 2 1/2 tsp dried oregano, divided
- 1 tsp paprika
- 1 tsp garlic powder
- zest of 1 lemon lemon zest
- 1 tsp salt, divided
- 1/2 tsp black pepper
- 1 tbsp olive oil, divided
Lemon dressing
- 2 tbsp lemon juice, from the zested lemon
- 1 tbsp red wine vinegar
- 1 clove garlic, finely grated
- 1 (15 oz) can chickpeas, drained and rinsed
- 2 medium (or 6 small) cucumbers, diced
- 1 red bell pepper, diced
- 1 cup grape tomatoes, cherry tomatoes, halved
- 1/2 red onion, finely chopped
- 10 kalamata olives, pitted and halved
- 1/2 cup fresh parsley, chopped
Steps
- Put the couscous in a large heatproof bowl with 1/4 teaspoon of the salt, pour over the boiling water, cover with a plate and leave 5 minutes.
- Meanwhile slice each chicken breast in half horizontally into two thin cutlets and rub them with 2 teaspoons of the oregano, the paprika, garlic powder, lemon zest, 1/2 teaspoon of the salt and the pepper. Heat 1 teaspoon of the oil in a large skillet over medium-high heat and cook the cutlets 3–4 minutes a side, until browned and 165°F inside. Rest them on a board.
- Whisk the rest of the oil with the lemon juice, vinegar, garlic, the last 1/2 teaspoon of oregano and the rest of the salt.
- Fluff the couscous with a fork and spread it out to cool for a few minutes. Add the chickpeas, cucumber, red pepper, tomatoes, onion, olives and parsley, pour over the dressing and toss.
- Slice the chicken and lay it over the salad, or toss it through. Divide among four containers and refrigerate within 2 hours; it keeps 4 days and is eaten cold.
Good to know
Can I add feta?
If you eat dairy, 3 1/2 oz of crumbled feta over the top is the classic finish. It is left out here so the salad stays dairy-free.
Can I use chicken thighs?
Yes, boneless thighs are cheaper and stay juicier through the week, at about 61 instead of 66. Cook them whole, 5–6 minutes a side, to 165°F.
Can I make the dressing fuller?
For the fuller, classic dressing, whisk in 2 tablespoons of olive oil in all instead of 1, at about 62 instead of 66.
Alternative
Per
- Calories
- 92
- Protein
- (36%)
- 8 g
- Fat
- (24%)
- 2 g
- Carbohydrates
- (40%)
- 10 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 180 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1807 kcal goes into the pot and 2095 g of ingredients comes out as about 1960 g of food: 92 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.