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Prep 15 minCook 55 minServes 4
Ingredients
Why metric?
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
50 ml extra-virgin olive oil (45 g)
800 g boneless skinless chicken thighs
1 large brown onion, sliced (200 g)
2 large red capsicums, sliced (400 g)
3 garlic cloves, sliced (15 g)
4 g smoked paprika
400 g canned no-added-salt tomatoes
100 ml reduced-salt chicken stock (100 g)
2 g iodised table salt, plus more to taste
260 g wholemeal couscous (dry)
375 ml boiling water (375 g)
10 g flat-leaf parsley, chopped
180 g Greek yoghurt, to serve
Ground black pepper, to taste
Method
Warm two-thirds of the oil in a heavy casserole over medium-high heat and colour the chicken thighs for 3 minutes a side. You want flavour, not a crust. Set them aside.
Add the remaining oil, then the onion and capsicum, and cook 10 minutes over medium heat until both have softened and the capsicum has lost its spring.
Stir in the garlic and smoked paprika for 1 minute, then add the tomatoes, stock and salt and crush the whole tomatoes against the pan.
Return the chicken, cover and cook on the lowest heat for 40-45 minutes, turning once, until it is at least 74C/165F and pulls into threads under a fork.
Lift the thighs out, shred them with two forks and return them to the pan. If the sauce looks thin, reduce it for 5 minutes uncovered, but keep it soupy: this sauce is what carries the couscous.
Put the couscous in a bowl with the boiling water, cover with a plate and leave 8 minutes, then fork through. It finishes at about 720 g.
Taste the sauce and adjust the salt. Serve the chicken over the couscous with plenty of sauce, a spoonful of yoghurt on each plate and the parsley.
Safety and storage
Cook to
74°C / 165°F in the centre (poultry, including minced poultry)
Keeps
2 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
The table gives poultry cuts as 74°C. Minced poultry is taken to the same temperature rather than the 71°C mince figure, because mincing spreads surface bacteria through the whole mass. 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 and cover within two hours, split large amounts into shallow containers, and reheat until steaming hot, at least 60°C.
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Workflow option
Reduce the chopping step before changing knife technique
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Trade-offs
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Texture, seasoning, sodium or package size can differ, so check the actual product rather than assuming it is equivalent.
Some or all preparation may be separable from the heat-side work, even when the complete recipe cannot be performed from one position.
Consider: Stage ingredients and complete suitable measuring, opening and cold preparation at a stable seated station before the stove or oven is active, while keeping heat-side tasks as a separate plan.
Trade-offs
Moving prep can increase carrying if ingredients and tools are stored far from the seated station.
Perishable foods still require normal temperature control during staged preparation.
Recipes whose current method review records low visual reliance, making them useful examples when comparing methods that depend less heavily on visual checking.
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Braised Chicken with Capsicum over Couscous
Serves 4 · Prep 15 min · Cook 55 min
Chicken thighs braised with capsicum and tomato until they shred under a fork, spooned with all their sauce over soft couscous, with yoghurt.
Ingredients
50 ml extra-virgin olive oil (45 g)
800 g boneless skinless chicken thighs
1 large brown onion, sliced (200 g)
2 large red capsicums, sliced (400 g)
3 garlic cloves, sliced (15 g)
4 g smoked paprika
400 g canned no-added-salt tomatoes
100 ml reduced-salt chicken stock (100 g)
2 g iodised table salt, plus more to taste
260 g wholemeal couscous (dry)
375 ml boiling water (375 g)
10 g flat-leaf parsley, chopped
180 g Greek yoghurt, to serve
Ground black pepper, to taste
Approximate per serving
2828 kJ / 675.9 kcal · protein 52.4 g · carbohydrate 61.3 g · fibre 7.1 g · fat 22.5 g · sodium 433.7 mg
Method
Warm two-thirds of the oil in a heavy casserole over medium-high heat and colour the chicken thighs for 3 minutes a side. You want flavour, not a crust. Set them aside.
Add the remaining oil, then the onion and capsicum, and cook 10 minutes over medium heat until both have softened and the capsicum has lost its spring.
Stir in the garlic and smoked paprika for 1 minute, then add the tomatoes, stock and salt and crush the whole tomatoes against the pan.
Return the chicken, cover and cook on the lowest heat for 40-45 minutes, turning once, until it is at least 74C/165F and pulls into threads under a fork.
Lift the thighs out, shred them with two forks and return them to the pan. If the sauce looks thin, reduce it for 5 minutes uncovered, but keep it soupy: this sauce is what carries the couscous.
Put the couscous in a bowl with the boiling water, cover with a plate and leave 8 minutes, then fork through. It finishes at about 720 g.
Taste the sauce and adjust the salt. Serve the chicken over the couscous with plenty of sauce, a spoonful of yoghurt on each plate and the parsley.
Safety and storage
Cook to
74°C / 165°F in the centre (poultry, including minced poultry)
Keeps
2 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
The table gives poultry cuts as 74°C. Minced poultry is taken to the same temperature rather than the 71°C mince figure, because mincing spreads surface bacteria through the whole mass. 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 and cover within two hours, split large amounts into shallow containers, and reheat until steaming hot, at least 60°C.
Real meals made mechanically easier to eat when chewing hurts. That is a texture and eating-mechanics job rather than swallowing (dysphagia) guidance, and it is not a treatment for TMD itself.
