Creamy Chicken and Green Bean Toss

Creamy Chicken and Green Bean Toss image Image by: Creamy Chicken and Green Bean Toss image Author: Canadian Living

A few dollops of light sour cream are all you need to add richness to this dish. Israeli couscous adds texture, but you can substitute with orzo pasta. You'll find sumac, a fruity Middle Eastern spice, in specialty stores and select grocery stores. Replace it with smoked paprika if you can't find any.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: December 2013

Ingredients

  • 1 cup Israeli couscous (pearl)
  • 2 teaspoons olive oil
  • 1 small onion sliced
  • 2 cloves garlic minced
  • 225 g boneless skinless chicken breasts cut in 3/4-inch chunks
  • 1 1/2 teaspoon sumac
  • pinch each salt and pepper
  • 225 g green beans trimmed
  • 1/4 cup light sour cream
  • 2 tablespoons lemon juice
  • 2 teaspoons grainy mustard
  • 2 tablespoons chopped fresh tarragon

Method

In saucepan, cook couscous according to package directions; drain and set aside. In nonstick skillet, heat oil over medium heat; cook onion and garlic until onion is translucent, about 2 minutes.

Sprinkle chicken with sumac, salt and pepper. Add to skillet and cook, stirring occasionally, until chicken is light golden and no longer pink inside, 8 minutes.

Meanwhile, in large saucepan of boiling water, cook green beans until tendercrisp, about 4 minutes.

Whisk together sour cream, half of the lemon juice and the mustard; add to skillet along with couscous and green beans, stirring until combined. Sprinkle with remaining lemon juice and tarragon.

Nutritional facts per serving: about

  • Fibre 3 g
  • Sodium 126 mg
  • Sugars 3 g
  • Protein 20 g
  • Calories 279.0
  • Total fat 5 g
  • Cholesterol 35 mg
  • Saturated fat 1 g
  • Total carbohydrate 39 g

%RDI

  • Iron 9.0
  • Fibre 0.0
  • Folate 18.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 4.0
  • Vitamin C 13.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Creamy Chicken and Green Bean Toss

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