Balsamic-Glazed Chicken with Spinach and Couscous
This delightful dish features succulent chicken breasts kissed with a rich balsamic glaze, accompanied by vibrant baby spinach and a hearty base of whole wheat couscous. Inspired by a low-fat, low-carb recipe from the Food Network, it's not only delicious but also wholesome, making it perfect for a family dinner or meal prep. The combination of fresh ingredients and robust flavors promises to satisfy your taste buds while keeping health in mind. Serve it up as a nourishing option any night of the week!
4
Servings
150
Calories
8
Ingredients
Ingredients
olive oil
1 tablespoon (none)
garlic cloves
3 (chopped)
boneless skinless chicken breasts
2 (8 oz) (halved)
baby spinach
8 ounces (washed)
balsamic vinegar
2 tablespoons (none)
low sodium chicken broth
1/3 cup (none)
chopped tomatoes
1 (14 ounce) can (none)
whole wheat couscous or cooked rice
2 cups (cooked)
Instructions
1
In a large sauté pan, heat the olive oil over medium-high heat and add the chopped garlic. Sauté for about 1 minute until fragrant.
2
Carefully add the halved chicken breasts to the pan. Cook for approximately 4 minutes on each side or until the juices run clear. Once cooked, remove the chicken from the pan and set aside to rest.
3
In the same pan, add the washed baby spinach and cook briefly for 1-2 minutes, just until wilted. Remove from the pan and set aside.
4
Reduce the heat to medium and pour in the balsamic vinegar and low sodium chicken broth, scraping the bottom of the pan to dissolve the delicious brown bits.
5
Add the canned chopped tomatoes to the pan and let the mixture simmer for 3-5 minutes, allowing the flavors to meld together.
6
To serve, place the cooked couscous or rice in a serving dish. Layer the wilted spinach on top, followed by the sliced chicken, and finally, drizzle the balsamic tomato sauce over the dish.
Nutrition Information
4.5g
Fat
16g
Carbs
11.25g
Protein
2.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Balsamic-Glazed Chicken with Spinach and Couscous?
It is a healthy, flavorful dish featuring succulent chicken breasts with a balsamic tomato glaze, served over baby spinach and whole wheat couscous.
How many calories are in one serving?
Each serving of this recipe contains 150 calories.
Is this recipe considered low-fat?
Yes, it is a low-fat recipe containing only 4.5g of fat per serving.
How much protein is provided per serving?
Each serving provides 11.25g of protein.
What are the primary ingredients for this dish?
The main ingredients include boneless skinless chicken breasts, baby spinach, balsamic vinegar, chicken broth, chopped tomatoes, and whole wheat couscous.
How long does it take to cook the chicken?
The halved chicken breasts should be cooked for approximately 4 minutes on each side.
How do I know when the chicken is fully cooked?
The chicken is done when the juices run clear after being sautéed.
What kind of spinach should I use?
The recipe specifically calls for 8 ounces of washed baby spinach.
Can I substitute couscous with something else?
Yes, you can substitute the whole wheat couscous with 2 cups of cooked rice.
How is the balsamic sauce prepared?
The sauce is made by simmering balsamic vinegar, low sodium chicken broth, and canned chopped tomatoes in the pan used to cook the chicken.
How many servings does this recipe yield?
This recipe yields 4 servings.
Is this recipe suitable for meal prep?
Yes, its healthy profile and simple preparation make it perfect for meal prep or a family dinner.
How much garlic is required for this recipe?
The recipe calls for 3 chopped garlic cloves.
How many carbohydrates are in each serving?
There are 16g of carbohydrates per serving.
Is the chicken breast used in this recipe boneless and skinless?
Yes, the recipe uses 2 boneless skinless chicken breasts weighing 8 oz each.
How much fiber is in the Balsamic-Glazed Chicken dish?
The dish contains 2.5g of fiber per serving.
What type of broth should I use for the sauce?
Low sodium chicken broth is recommended to keep the dish healthy.
How long do you sauté the garlic?
Sauté the chopped garlic in olive oil for about 1 minute until fragrant.
What do I do with the brown bits in the pan?
Scrape the bottom of the pan after adding the vinegar and broth to dissolve the flavorful brown bits into the sauce.
How long should the spinach be cooked?
The spinach should be cooked briefly for 1 to 2 minutes until it is just wilted.
How long should the sauce mixture simmer?
The mixture of vinegar, broth, and tomatoes should simmer for 3 to 5 minutes.
How should the dish be assembled for serving?
Place couscous in a dish, layer with wilted spinach and sliced chicken, then drizzle with the balsamic tomato sauce.
What is the source of inspiration for this recipe?
This dish was inspired by a low-fat, low-carb recipe from the Food Network.
How much olive oil is used in the preparation?
One tablespoon of olive oil is used to sauté the garlic and chicken.
Can I use fresh tomatoes instead of canned?
The recipe calls for one 14-ounce can of chopped tomatoes, but fresh tomatoes could be used as a substitute if needed.
Is this dish considered a low-carb option?
Yes, with 16g of carbohydrates, it is marketed as a low-carb and healthy meal option.
What kind of vinegar is needed?
The recipe requires 2 tablespoons of balsamic vinegar.
Does the recipe include instructions for cooking the couscous?
The recipe lists 2 cups of 'cooked' whole wheat couscous, implying it should be prepared beforehand according to package directions.
Is this a quick recipe to make?
Yes, with short sauté times and a brief simmer, it is an easy and relatively fast recipe for any night of the week.
Should the chicken be sliced before or after cooking?
The chicken is cooked as halved breasts and then sliced before serving to be placed on top of the spinach.