Parmesan Chicken with Sun-Dried Tomato Couscous and Garlic Veggies
Crispy parmesan-crusted chicken pairs beautifully with fluffy couscous tossed with sun-dried tomatoes and herbs. On the side, roasted garlic vegetables bring extra flavor and nutrition, making this a balanced Mediterranean-style dinner.
⏱ Time
Prep: 20 minutes
Cook: 30 minutes
Total: 50 minutes
Servings: 4
Ingredients
For the Parmesan Chicken
4 boneless, skinless chicken breasts
½ cup breadcrumbs (panko or Italian)
½ cup grated Parmesan cheese
1 tsp dried oregano
½ tsp paprika
½ tsp garlic powder
Salt & black pepper, to taste
2 eggs, beaten
2 tbsp olive oil (for pan-frying)
For the Sun-Dried Tomato Couscous
1 cup couscous (regular or pearl/Israeli)
1 ¼ cups chicken or vegetable broth
½ cup sun-dried tomatoes (oil-packed), chopped
2 tbsp of the sun-dried tomato oil (from jar) or olive oil
2 tbsp fresh parsley, chopped
Zest and juice of ½ lemon
Salt & black pepper, to taste
For the Garlic Veggies
2 cups broccoli florets
1 zucchini, sliced
1 red bell pepper, sliced
2 carrots, sliced into sticks
2 tbsp olive oil
3 garlic cloves, minced
½ tsp dried thyme or oregano
Salt & black pepper, to taste
Garnish
Extra Parmesan
Fresh basil or parsley
Lemon wedges
Instructions
1. Prepare the Garlic Veggies
1. Preheat oven to 400°F (200°C).
2. On a sheet pan, toss broccoli, zucchini, bell pepper, and carrots with olive oil, garlic, thyme/oregano, salt, and pepper.
3. Roast for 20–25 minutes, stirring halfway, until tender and lightly caramelized.
2. Cook the Parmesan Chicken
1. Mix breadcrumbs, Parmesan, oregano, paprika, garlic powder, salt, and pepper in a shallow bowl.
2. Dip chicken breasts in beaten eggs, then dredge in breadcrumb mixture to coat.
3. Heat olive oil in a skillet over medium heat.
4. Cook chicken 4–5 minutes per side until golden and cooked through (165°F / 74°C internal temp). Transfer to a plate and keep warm.
3. Make the Couscous
1. In a saucepan, bring broth to a boil. Stir in couscous, cover, and remove from heat. Let sit 5 minutes.
2. Fluff with a fork, then stir in sun-dried tomatoes, tomato oil/olive oil, parsley, lemon zest, and juice. Season to taste.
4. Assemble
1. Plate the couscous first, add roasted garlic veggies on the side.
2. Place the Parmesan chicken on top, garnish with fresh basil or parsley, extra Parmesan, and a squeeze of lemon.
Notes & Tips
Healthier Option: Bake chicken at 400°F (200°C) for 20–22 minutes instead of pan-frying.
Couscous Swap: Quinoa or orzo can replace couscous.
Extra Flavor: Add crumbled feta or olives to couscous for more Mediterranean flair.
Meal Prep: Store separately; chicken stays crisp if reheated in an oven or air fryer.
❓ Frequently asked questions FAQ
Q: Can I use chicken thighs instead of breasts?
A: Yes — thighs stay juicier; adjust cooking time as needed.
Q: Can I make this gluten-free?
A: Use gluten-free breadcrumbs and swap couscous with quinoa or brown rice.
Q: Can I use fresh sun-dried tomatoes (not oil-packed)?
A: Yes — but soak them in warm water or broth for 10 minutes to soften before adding.
Nutrition information
Calories: 520
Protein: 42 g
Carbs: 45 g
Fiber: 6 g
Fat: 19 g
Sodium: 610 mg