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SALT LAKE CITY -- It can seem difficult to get healthy dishes on the table. But we're showing you that it's easy, and there are a lot of great meals that will keep you and your family feeling good.
Chef Josh from LDS Hospital cooks up a barbecued chicken dish that that will fill you up without packing on the calories.
Lemon Couscous Salad
Ingredients:
4 1/8 oz. Moroccan Couscous
½ cup water
1½ tsp. olive oil
1 Tbsp. lemon juice
¾ cup spinach, chopped
¼ tsp. salt
¼ tsp. black pepper
2 ½ tsp. green onions, chopped
Jamaican BBQ Chicken
Ingredients:
¾ tsp. ground cayenne pepper
1/ 14 tsp. granulated onion spice
1 ¼ tsp. granulated garlic
1 ¼ tsp. ground allspice
1 ¼ tsp. ground ginger
1 ¼ tsp. ground cinnamon
¼ tsp. ground cloves
1 Tbsp. black pepper
1 Tbsp. brown sugar
5 each 4 oz. chicken breasts
¼ cup honey
¼ cup tomato paste
¼ cup white vinegar
Roasted Corn
Ingredients:
2 cups frozen corn
3 Tbsp. black beans, drained
½ each green pepper, diced
1 Tbsp. green onion, diced
1 Tbsp. fresh tomato, diced
1 ¼ tsp. olive oil
1/8 tsp. cayenne pepper
1/8 tsp. salt
Directions:
- Place couscous in a pan and drizzle with ½ tsp. of olive oil, rub the oil into couscous with your hands to coat evenly.
- Bring the water to a boil and pour boiling water over couscous; stir quickly to combine, and cover couscous tightly with plastic wrap.
- Let couscous steam for at least 15 minutes, remove plastic and rake couscous with a fork to remove lumps and fluff.
- Drizzle lemon juice on the couscous, toss to combine.
- In a nonstick pan, sauté the spinach, salt and pepper in remaining olive oil for 1-2 minutes.
- Add sautéed spinach and green onions to the couscous and toss together.
- Mix all of the spices together.
- Rub the chicken with the spices.
- Combine the honey, tomato paste and vinegar; mix well.
- Place the chicken on the grill or broiler, baste with the honey mixture.
- Cook on the grill or finish in the oven until an internal temperature of 165F is reached, slice on a bias.
- Mix together the black beans, corn, green pepper, green onion and diced tomato.
- Heat olive oil in a skillet; add the vegetables.
- Sauté vegetables until they are heated through, season with cayenne pepper and salt.
