Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
600 g boneless skinless chicken thighs
400 g zucchini, cut into half-moons
260 g wholemeal couscous (dry)
390 ml boiling water (390 g)
30 ml extra-virgin olive oil (27 g)
3 g dried oregano
1 lemon, cut into wedges (100 g), to serve
15 g flat-leaf parsley, chopped
2 g iodised table salt
Ground black pepper, to taste
Method
Heat the oven to 200C/400F. Toss the zucchini with a third of the oil and half the salt and spread it in a roasting dish.
Rub the chicken with the rest of the oil, the oregano and the remaining salt and lay it on top of the zucchini.
Bake 30-35 minutes, until the chicken reads 75C/167F and the zucchini underneath has collapsed into the juices.
While it rests, put the couscous in a bowl with the boiling water, cover with a plate and leave 8 minutes, then fork the grains apart.
Serve the chicken and zucchini over the couscous with the parsley, pepper, and the lemon wedges on the side.
Serve
Lemon is a commonly reported trigger. If it is one of yours, leave it out — nothing here depends on it.
Safety and storage
Cook to
75°C / 167°F in the centre (poultry, including minced poultry)
Keeps
2 days refrigerated below 5°C
Reheat to
steaming hot, at least 75°C
The Food Safety Information Council table gives poultry, whole or minced, as 75°C in the centre. Colour and clear juices are not a reliable test. Check the thickest part with a thermometer.
Cooked rice and pasta keep two days rather than three, so this dish takes the shorter time. Cool it fast: split large amounts into shallow containers as soon as it stops steaming, and have it in the fridge within two hours. Reheat once only, until steaming hot right through, at least 75°C in the centre.
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Workflow option
Reduce the chopping step before changing knife technique
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Trade-offs
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Chicken thighs baked on top of zucchini so the juices run into it, with couscous steamed in the time it takes to rest the chicken.
Ingredients
600 g boneless skinless chicken thighs
400 g zucchini, cut into half-moons
260 g wholemeal couscous (dry)
390 ml boiling water (390 g)
30 ml extra-virgin olive oil (27 g)
3 g dried oregano
1 lemon, cut into wedges (100 g), to serve
15 g flat-leaf parsley, chopped
2 g iodised table salt
Ground black pepper, to taste
Approximate per serving
2004 kJ / 479 kcal · protein 39 g · carbohydrate 50.7 g · fibre 4.7 g · fat 11.7 g · sodium 297.6 mg
Method
Heat the oven to 200C/400F. Toss the zucchini with a third of the oil and half the salt and spread it in a roasting dish.
Rub the chicken with the rest of the oil, the oregano and the remaining salt and lay it on top of the zucchini.
Bake 30-35 minutes, until the chicken reads 75C/167F and the zucchini underneath has collapsed into the juices.
While it rests, put the couscous in a bowl with the boiling water, cover with a plate and leave 8 minutes, then fork the grains apart.
Serve the chicken and zucchini over the couscous with the parsley, pepper, and the lemon wedges on the side.
Serve
Lemon is a commonly reported trigger. If it is one of yours, leave it out — nothing here depends on it.
Safety and storage
Cook to
75°C / 167°F in the centre (poultry, including minced poultry)
Keeps
2 days refrigerated below 5°C
Reheat to
steaming hot, at least 75°C
The Food Safety Information Council table gives poultry, whole or minced, as 75°C in the centre. Colour and clear juices are not a reliable test. Check the thickest part with a thermometer.
Cooked rice and pasta keep two days rather than three, so this dish takes the shorter time. Cool it fast: split large amounts into shallow containers as soon as it stops steaming, and have it in the fridge within two hours. Reheat once only, until steaming hot right through, at least 75°C in the centre.
Everyday cooking that takes reflux seriously: your own triggers rather than a blanket banned list, and evenings that sit lighter before bed, which is what current guidance supports. It works alongside your treatment, and some symptoms need a doctor rather than a different dinner.
