Chicken and Vegetable Stir-Fry with Couscous

Ingredients

• Skinless chicken breast 6 oz
• Broccoli florets 1 cup
• Carrot slices 0.5 cup
• Red bell pepper 0.5 cup
• Whole wheat couscous (cooked) 1.5 cups
• Soy sauce (low sodium) 2 tbsp
• Olive oil 1 tbsp
• Garlic cloves 2 cloves

Method

1. Prepare Ingredients. Wash and cut the broccoli into florets, peel and slice the carrots, and slice the red bell pepper into strips. Mince the garlic cloves. Cut the chicken breast into bite-sized pieces.
   Tip: Use a sharp knife to make slicing easier and safer.
2. Cook the Couscous. Prepare the whole wheat couscous according to the package instructions. Typically, bring water to a boil, add couscous, cover, and let it steam for about 5 minutes. Fluff with a fork when done.
   Tip: Use broth instead of water for more flavor if desired.
3. Heat the Pan and Add Oil. Place a large non-stick skillet or wok over medium-high heat. Add 1 tablespoon of olive oil and let it heat until shimmering but not smoking.
   Tip: To test if the oil is hot enough, carefully add a small piece of garlic; it should sizzle immediately.
4. Sauté Garlic and Chicken. Add the minced garlic to the hot oil and sauté for about 30 seconds until fragrant. Then add the chicken pieces. Stir frequently and cook for about 5-6 minutes until the chicken is cooked through and no longer pink inside.
   Tip: Cut chicken pieces uniformly so they cook evenly.
5. Add Vegetables. Add the broccoli florets, carrot slices, and red bell pepper strips to the pan. Stir well to combine with the chicken and garlic. Cook for about 5 minutes, stirring occasionally, until vegetables are tender but still crisp.
   Tip: If vegetables start to brown too quickly, reduce heat slightly.
6. Add Soy Sauce and Stir. Pour 2 tablespoons of low sodium soy sauce over the chicken and vegetables. Stir everything together to evenly coat the ingredients. Cook for another 1-2 minutes to let the flavors meld.
   Tip: Taste and adjust seasoning if needed, but soy sauce provides good saltiness.
7. Serve. Place the cooked couscous on a plate or bowl. Top with the chicken and vegetable stir-fry. Serve immediately while hot.
   Tip: Garnish with fresh herbs like parsley or green onions if desired.

Pro tips

• Cut vegetables and chicken into similar sizes to ensure even cooking.
• Avoid overcrowding the pan to get a nice sear on the chicken and vegetables.