This Parmesan Chicken with Sun-Dried Tomato Cous Cous and Garlic Veggies recipe combines a quick pesto-like sauce with crispy chicken, flavorful couscous, and sautéed vegetables. Perfect for busy weeknights or a wholesome post-workout meal, it’s loaded with protein, fiber, and vitamins.

Full Recipe:

Ingredients

For the Chicken:

• 1 tbsp olive oil
• 2 chicken breasts (filleted)
• 1 cup grated Parmesan cheese
• 1 tsp red pepper flakes
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• 1/4 tsp paprika

For the Pesto:

• 1 (9 oz) jar marinated sun-dried tomatoes (oil drained)
• 3/4 cup fresh basil (lightly packed)
• 2 cloves garlic
• 1/3 cup Parmesan cheese
• 1/3 cup extra virgin olive oil
• 1/4 cup roasted salted almonds
• 1/4 tsp kosher sea salt
• 1/4 tsp ground black pepper
• 1 pinch red pepper flakes (or more to taste)

For the Cous Cous and Veggies:

• 1 cup cooked couscous
• 1 tbsp olive oil or butter
• 6 oz crimini mushrooms (washed and sliced)
• 3 cups kale (chopped)
• 4 cloves garlic (minced)
• 1/4 tsp kosher sea salt
• 1/4 tsp ground black pepper
• 2 tbsp Parmesan cheese (shaved)

Directions

1. Prepare the Chicken:
   • Preheat oven to 350°F. Line a baking sheet with parchment paper or a baking mat.
   • Combine Parmesan, red pepper flakes, Italian seasoning, garlic powder, and paprika in a shallow dish. Coat chicken fillets in the mixture.
   • Heat a skillet over medium-high heat, add olive oil, and sear chicken until golden brown. Transfer to the baking sheet and bake until the chicken reaches 165°F. Let rest.
2. Make the Pesto:
   • Blend all pesto ingredients, except olive oil, in a food processor. Slowly drizzle in olive oil while blending. Toss couscous with some pesto and set aside.
3. Sauté the Veggies:
   • Heat olive oil or butter in a skillet over medium-high heat. Cook mushrooms until browned (about 5 minutes). Add garlic and kale, sautéing until kale wilts. Season with salt and pepper.
4. Assemble:
   • Serve the chicken with pesto-tossed couscous and sautéed veggies. Garnish with chopped almonds and shaved Parmesan.

Nutrients (Per Serving)

• Calories: 674 kcal
• Carbohydrates: 21g
• Protein: 45g
• Fat: 47g
• Saturated Fat: 11g
• Cholesterol: 102mg
• Sodium: 1012mg
• Potassium: 1007mg
• Fiber: 2g
• Sugar: 2g
• Vitamin A: 5811 IU
• Vitamin C: 64mg
• Calcium: 544mg
• Iron: 3mg

A Delightful Fusion of Ingredients

The recipe stands out due to its unique combination of ingredients that work harmoniously together.

Crispy Parmesan Chicken

The chicken, coated in a Parmesan and spice mixture, is pan-seared for a golden crust and then baked to juicy perfection. The use of Parmesan not only adds a nutty and savory flavor but also creates a delightful texture that contrasts with the tender chicken interior.

Sun-Dried Tomato Pesto

The pesto is the star of this dish, offering a rich, tangy profile. Made with sun-dried tomatoes, fresh basil, garlic, and roasted almonds, it delivers a depth of flavor that elevates the couscous and complements the chicken beautifully. The pesto also serves as a nutritional powerhouse, with its blend of heart-healthy olive oil and antioxidant-rich tomatoes.

Flavorful Couscous

Couscous, tossed with the sun-dried tomato pesto, becomes more than just a side dish—it transforms into a flavorful accompaniment. Its light and fluffy texture balances the hearty chicken and the robust sautéed vegetables.

Garlic Veggies

The garlic-sautéed mushrooms and kale provide an earthy and slightly bitter counterpoint to the richness of the chicken and couscous. These vegetables not only add complexity to the dish but also provide essential nutrients, making it a well-rounded meal.

Why This Recipe is a Nutritional Powerhouse

This recipe is not just delicious but also loaded with health benefits:

• Protein-Rich: With 45 grams of protein per serving, it supports muscle repair and growth, making it an excellent choice for post-workout recovery.
• High in Vitamins: The kale and sun-dried tomatoes contribute significant amounts of vitamins A and C, boosting immunity and promoting healthy skin.
• Healthy Fats: The olive oil and almonds in the pesto provide heart-healthy monounsaturated fats, which are essential for overall wellness.
• Low-Carb Option: For those watching their carbohydrate intake, the couscous can be substituted with cauliflower rice or a low-carb alternative without compromising flavor.

A Meal That Fits Any Occasion

One of the great aspects of this recipe is its adaptability:

1. Quick Weeknight Dinner: With a total cook time of about 30 minutes, this dish is perfect for busy evenings when you want a homemade meal without spending hours in the kitchen.
2. Meal Prep Friendly: The components can be prepared in advance and stored separately, allowing you to assemble the dish quickly throughout the week.
3. Impressive for Entertaining: The vibrant colors and gourmet flavors make this recipe an excellent choice for hosting friends or family.

Cooking Tips for the Best Results

1. Achieving the Perfect Crust: To get an even golden crust on the chicken, ensure your skillet is hot before adding the fillets. Avoid overcrowding the pan to allow for proper browning.
2. Blending the Pesto: For a smoother pesto, soak the sun-dried tomatoes in warm water for 10 minutes before blending. This step softens the tomatoes and makes them easier to process.
3. Customizing the Vegetables: While mushrooms and kale are excellent choices, feel free to swap in other vegetables such as zucchini, spinach, or bell peppers based on your preference or seasonal availability.
4. Serving Suggestions: This dish pairs wonderfully with a crisp side salad or a light white wine to complement its bold flavors.

The Appeal of Mediterranean Flavors

The Mediterranean-inspired flavor profile of this dish is one of its most enticing qualities. The sun-dried tomatoes, Parmesan cheese, and olive oil evoke the rustic simplicity of Mediterranean cuisine, which is known for its health benefits and emphasis on fresh, wholesome ingredients.

This recipe offers a balance of savory, tangy, and slightly sweet notes, ensuring a dynamic eating experience. The use of garlic and red pepper flakes adds depth and a subtle kick, making the dish even more intriguing.

Conclusion

Parmesan Chicken with Sun-Dried Tomato Couscous and Garlic Veggies is more than just a meal—it’s an experience that celebrates the harmony of flavors and textures. Its combination of crispy chicken, rich pesto, and nutrient-packed vegetables makes it a standout choice for health-conscious individuals and food enthusiasts alike.

Whether you’re preparing it for a quick dinner, a meal prep plan, or an elegant gathering, this recipe is sure to impress. Its adaptability, nutritional value, and bold flavors make it a must-try for anyone looking to elevate their cooking repertoire.