Chicken & Potatoes

Hi everyone, my name is Sydney Cluff and I made Chicken, Red potatoes, and Couscous. I like this recipe because it is my all time favorite dish that my mom cooks me when I go home and it is healthy for you. It can feed from 3-10 and it only takes about 45 min for it all to be ready.

Taste: Phenomenal! From the dill to the hint of garlic from the couscous to the sweetness of the chicken it is an all around yummy dish where you taste all different kinds of flavors.

Ingredients:
16 oz of Chicken Thawed out
4 Tbsp of Lawrys Teriyaki Marinade
1 box of Wild Oats Organic Couscous(can substitute with rice)
7 red potatoes cut in cubes
Dill (fresh or with the spices)
Olive Oli
1 Gallon Size Ziplock Bag

Ease of Preparation: It is pretty simple but does take a little bit of time.
1. Preheat oven for potatoes to Broil
2. Wash and cut red potatoes into cubes
3. Put potatoes in ziplock bag
4. Add about 2-4 table spoons of olive oil, and a couple shakes of dill to the potatoes in the bag and shake. (you want all the potatoes to be covered with oil and dill, add more if necessary)
5. Put in oven and cook until soft poke with fork from time to time to check

6. In frying pan put marinaded chicken and as its cooking cut into smaller pieces, cook until no more pink and inside of all chicken is white...add marinade as needed while chicken is cooking

7. In sauce pan add water and oil with the sauce packet of couscous, bring to boil add grain, cover and let sit for 5 min. once it is fluffy it is ready to eat.

8. Check potatoes to see if soft

9. Plate and Enjoy

Specific Nutritional Value: this meal is low in fat and high in carbohydrates and protein great for a meal the night before you were to compete or be very active.

Estimated Daily Allowance:

Kcal: 586
Total Fat: 7g
Saturated Fat: 1g
Sodium: 2054mg
Cholesterol: 105mg
Potassium: 943mg
Calcium:7%
Carbs: 84g
Protein:50g
Fiber:6g
Sugar:12g

Fats and Sugars: There are not a whole lot of sugars in this meal and most of the fat is from the oil and natural fat coming from the chicken and potatoes. The fat in the meal is good for energy production and storage.

Protein: This meal is high in protein. Protein is essential for bone and muscle growth, enzymes and help with immune factors. You do have to watch your protein intake though, because if you go over what your body needs the excess can be converted and stored as fat.

Vitamins and Minerals: Fiber is great because it will help you feel full fast which may lower tendencies to overeat and it aids in digestion. This helps to having a great meal and feeling good later. It also contains a good amount of potassium. Potassium is necessary since it aids in nerve impulse transmission and help with water balance. This meal is very high in sodium but it can be reduced by buying a reduced sodium marinade or making your own.

Negatives: This meal does take some work to get all ready and is high in sodium but that can be substituted with less sodium rich ingredients. Sodium is bad because it can lead to high blood pressure, heart disease, and stroke. If you do decide to make this meal I would save most of your RDA for sodium within this meal. 

Other great parings: your choice of other veggies, and your choice of fruit, you could also pair this with some cheese or milk to for the dairy portion and this meal would be well balanced in every food group that you need!

I made this meal from my brother and his roommate and I and they loved it, I hope if you give it a try you like it as well!

Happy Cookings!

Cluff S.

This is all the ingredients needed for this meal.

this is the final product paired with a glass of milk in my elsa cup.

Sydney's definition of a quick meal...good for if you are super
busy with homework, after a long day at work, or keeping up with kids.