Parmesan Chicken with Sundried Tomato Couscous & Garlic Veggies
A healthy, flavorful Mediterranean-inspired meal featuring golden Parmesan-crusted chicken served with light, fluffy couscous infused with sundried tomatoes and a colorful medley of garlicky vegetables. This balanced dish is high in protein, rich in fiber, and perfect for lunch or dinner.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 2–3
Ingredients
For the Parmesan Chicken:
2 boneless, skinless chicken breasts
¼ cup grated Parmesan cheese
½ tsp garlic powder
½ tsp paprika
¼ tsp black pepper
1 tsp olive oiL
For Sundried Tomato Couscous:
1 cup couscous
1 ¼ cups low-sodium chicken or vegetable broth (hot)
¼ cup sundried tomatoes, finely chopped
1 tbsp olive oil
1 tbsp fresh parsley, chopped
Salt & pepper to taste
For Garlic Veggies:
1 cup broccoli florets
1 medium zucchini, sliced
1 red bell pepper, sliced
2 cloves garlic, minced
1 tsp olive oil
Salt & pepper to taste
Instructions
1. Prepare the Parmesan Chicken:
Preheat oven to 200°C (400°F) or heat a skillet over medium heat.
Mix Parmesan, garlic powder, paprika, and black pepper.
Coat the chicken breasts evenly with the Parmesan mixture.
Heat olive oil in the skillet; sear chicken 2–3 minutes per side until golden.
Transfer to oven and bake 12–15 minutes until cooked through (internal temp 75°C / 165°F).
2. Prepare the Sundried Tomato Couscous:
Place couscous in a heatproof bowl.
Pour hot broth over couscous, cover, and let sit 5 minutes.
Fluff with a fork and stir in sundried tomatoes, olive oil, parsley, salt, and pepper.
3. Prepare Garlic Veggies:
Heat olive oil in a skillet over medium heat.
Sauté garlic for 30 seconds until fragrant.
Add broccoli, zucchini, and bell pepper. Cook 5–7 minutes until tender but crisp.
Season with salt and pepper.
4. Assemble the Plate:
Place couscous on each plate.
Top with Parmesan chicken.
Arrange garlic veggies on the side.
Optional: drizzle a little olive oil or squeeze of lemon over veggies for extra freshness.
Tips & Notes
Make Ahead: Couscous and veggies can be prepped in advance and reheated.
Extra Flavor: Add a sprinkle of chili flakes or drizzle balsamic glaze for a tangy touch.
Cheese Alternative: Pecorino Romano works for sharper flavor.
Meal Prep Friendly: Store chicken, couscous, and veggies separately in airtight containers for up to 3 days.
Nutritional Information
Calories: ~420 kcal
Protein: 34 g
Carbohydrates: 38 g
Fiber: 6 g
Fat: 14 g
Saturated Fat: 4 g
Sugar: 5 g
Sodium: 380 mg