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Moroccan couscous with chicken and vegetables

This thigh-fillet version uses freshly boiled whole chickpeas. Boil them separately and fold them in hot at the end; do not cook them again in the stew for 15 minutes. Serve all listed stock in the portions. The glycaemic-load estimate uses the manufacturer’s carbohydrate value for dry San Remo CousCous and a limited GI comparator; confidence is LOW. Nutrition values are temporarily withheld because the manufacturer does not report the product’s polyol content.

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150 minDifficulty: medium
Moroccan couscous dish with chicken, chickpeas and colorful vegetables

Servings in this printout: 4

Ingredients

Servings4
  • 600 g skinless boneless raw chicken thigh fillets
  • 250 g San Remo CousCous durum couscous, dry
  • 55 g peeled onion
  • 110 g peeled carrot
  • 200 g courgette
  • 400 g whole chickpeas freshly boiled in salted water, drained
  • 1,000 g prepared diluted chicken stock
  • 2 g ground cumin
  • 2 g ground coriander seed
  • 1 g ground turmeric
  • 27 g olive oil
  • 5 g salt
  • 375 ml water for hydrating couscous

Method

  1. Boil whole dried chickpeas separately in salted water according to the packet until fully tender, using part of the measured salt. Drain and weigh 400 g cooked chickpeas. Time them to finish with the stew and use hot. Cooking time varies; the estimated total of 150 minutes excludes any packet-required soaking.
  2. Cut 600 g skinless boneless thigh fillets into pieces. Brown in the olive oil in a pot. Add the chopped onion and soften.
  3. Add cumin, coriander, turmeric, remaining salt and 1000 g prepared stock. Add the carrots and simmer for 20 minutes.
  4. Add the courgette and cook for another 15 minutes until the chicken is cooked throughout and the vegetables are tender. Do not add the chickpeas yet.
  5. Pour 375 ml boiling water over 250 g dry couscous. Stir, cover and stand for 5 minutes, then fluff with a fork. Add no butter or extra oil.
  6. Remove the stew from the heat and fold in all 400 g freshly boiled hot chickpeas. Divide the entire couscous, chicken, vegetables and all remaining broth into four deep bowls. Serve immediately; do not chill or reboil the chickpeas.

Nutrition per serving

Nutrition values have not been calculated for this recipe.

Modeled GL estimate
about 38 / serving

high GL

Confidence · Low Some values or assumptions in the calculation are uncertain.

The estimate combines ingredient carbohydrate and GI data with modeled assumptions. The calculation also uses comparison values from similar foods or food groups. Small amounts of carbohydrate were left out of the calculation.

Estimate details and sources ↗

How was the estimate calculated?

The serving’s GL is calculated from ingredient data. Confidence describes the evidence behind the calculation. Your blood sugar response may vary.

  • San Remo CousCous durum couscous, dry · Comparison value
  • peeled onion · Value used in the model
  • peeled carrot · Value used in the model
  • courgette · Value used in the model
  • whole chickpeas freshly boiled in salted water, drained · Comparison value
  • prepared diluted chicken stock · Value used in the model

Documented small portions are omitted from this calculation. Their combined amount or documented upper bound is shown separately. This is a modeled ingredient estimate, not a measured meal response. Biological uncertainty has not been quantified.

Small portions omitted: 0.7 g available carbohydrate per serving.

Research sources and technical details

Source names and technical notes appear in their original form.

  • San Remo CousCous durum couscous, dry · cc-hold-couscous65 · cc-hold-sanremo-couscous-label
  • peeled onion · cc-hold-vegetable-imputation40 · cc-hold-fineli-335
  • peeled carrot · cc-hold-vegetable-imputation40 · cc-hold-fineli-300
  • courgette · cc-hold-vegetable-imputation40 · cc-hold-fineli-389
  • whole chickpeas freshly boiled in salted water, drained · cc-hold-chickpea-boiled36 · cc-hold-fineli-11089
  • prepared diluted chicken stock · cc-hold-lowcho50-v2 · cc-hold-fineli-30315

Carbohydrate data sources

GI and calculation sources

  • Human comparator: San Remo couscous rehydrated hot water · Operation145 exact new-version application and macro withholding await owner approval. Named ordinary fine durum couscous hydrated with boiling water5min and served hot; not pearl, cooled or toasted. Current dry San Remo label composition72g available carbohydrate/100g is used separately; current lot not asserted identical to2006 GI test lot. No wet/dry yield inference. (Low)ANALOG · HUMAN_GI · FOOD_ANALOGUE
  • PROJECT PI, not measured food GI: Published assignment for low-carbohydrate vegetables, not measured food GI · Specific new-version application, owner approval pending. Named chopped nonstarchy vegetable, cooked in the stew; existing PI40 scope. (Low)CALCULATION_POLICY · PUBLISHED_IMPUTATION · PUBLISHED_IMPUTATION
  • Khan, Tabassum and Khan2008: GI of salt-water-boiled whole chickpeas · Seven healthy men20–30y; one glucose reference and one food visit, venous samples0,30,60,120min. Individual iAUC ratios averaged; published point36 already glucose-scale, no conversion. Limited cohort, sparse sampling and no repeated reference; supplementary LOW, not ISO-certified, not group mean28. Primary scanned PDF visually checked, rawSHA592bc0709a3ef9278c3de21b68c34725fb05953450c5d4531bd64f4d08503bae. (Low)ANALOG · HUMAN_GI · FOOD_ANALOGUE
  • PROJECT PI, not measured food GI: Named foods with <=5 g available CHO/100 g · Specific new-version application, owner approval pending. New version retains all solids and remaining broth after cooking.1000g is a new weighed input, not assumed1L=1000g. Fineli30315 generic diluted stock is a disclosed LOW composition proxy, not an exact unspecified brand. Its A0.427g/100g is within the existing named stock PI50 scope. (Low)CALCULATION_POLICY · PUBLISHED_IMPUTATION · PUBLISHED_IMPUTATION

Notes

Weights refer to edible portions. Drain chickpea cooking water before weighing; use cooked-food composition. No nutrient loss is credited to broth evaporation. Separate harissa or other sides are outside the estimate.