Healthy Balsamic Chicken with Baby Spinach and Couscous: Your Perfect Weeknight Dinner

Embarking on a quest for healthy, flavorful, and quick weeknight meals often feels like searching for a culinary unicorn. Yet, this Balsamic Chicken with Baby Spinach and Couscous recipe proves that such dishes truly exist. Inspired by the “Craving Ellie in My Belly” series and originally chosen by Marthe of “Culinary Delights,” this recipe, an adaptation from the renowned Ellie Krieger, is a testament to how simple ingredients can come together to create something truly extraordinary. It’s a meal that not only satisfies your taste buds but also aligns perfectly with a wholesome lifestyle, proving that healthy eating doesn’t have to mean sacrificing deliciousness.

This dish holds a special place in my kitchen, primarily because of my absolute adoration for balsamic vinegar. There’s an undeniable magic that happens when balsamic vinegar, especially in combination with tomatoes, is introduced to a dish. It doesn’t just add a touch of acidity; it deeply enriches and intensifies the flavors, transforming ordinary ingredients into something far more sophisticated and interesting. The sweet and tangy notes of balsamic vinegar marry beautifully with the savory chicken and bright tomatoes, creating a sauce that is both robust and incredibly versatile. This recipe harnesses that power, making it a cornerstone of its deliciousness.

The Versatility and Speed of Couscous

When it comes to grains for a busy weeknight, couscous stands out as a true champion. Its incredibly fast cooking time makes it an ideal base for countless meals, allowing you to whip up a nutritious side in mere minutes. What’s even better is its remarkable adaptability. Couscous is like a blank canvas, eagerly awaiting an array of different ingredients to transform its character. To elevate its flavor profile, I always make it a point to cook my couscous, and even rice, in chicken broth instead of plain water. This simple swap infuses the grain with an extra layer of savory depth right from the start.

For this particular dinner, I decided to incorporate a delightful duo of chopped fresh basil and toasted pine nuts into the cooked couscous. The basil offers a burst of aromatic freshness, while the pine nuts provide a subtle crunch and a hint of nutty richness that complements the balsamic chicken wonderfully. However, the possibilities don’t end there. Imagine adding sun-dried tomatoes to the couscous – their intense, sweet-tart flavor would create a harmonious pairing with the chicken dish, enhancing the Mediterranean-inspired profile. Other excellent additions could include finely diced bell peppers, a squeeze of lemon juice, or even some crumbled feta cheese for an extra pop of flavor and texture. Couscous truly allows for creative expression, ensuring that your meals are never boring.

Enhancing Chicken Flavor and Texture

While the original recipe for Balsamic Chicken is fantastic, I made a crucial adjustment that I believe significantly elevates the dish: I returned the cooked chicken to the pan while the balsamic-tomato sauce reduced. This seemingly small change had a profound impact. As the sauce simmered and thickened, the chicken breasts had the opportunity to absorb a considerable amount of the rich, aromatic liquid. The result was chicken that was not only incredibly moist and tender but also deeply infused with the flavors of the balsamic, tomatoes, and herbs. This technique prevents the chicken from drying out and ensures every bite is bursting with flavor.

Another modification I incorporated was flouring the chicken breasts before sautéing them. Instead of plain all-purpose flour, I opted for seasoned whole wheat flour. This step serves multiple purposes. First, the seasoned flour creates a beautifully golden and slightly crispy crust on the outside of the chicken, adding a delightful textural contrast. Second, the flour helps to seal in the chicken’s natural juices, contributing to its moisture. Finally, as the chicken cooks, the residual flour left in the pan contributes to the fond (the browned bits on the bottom), which then becomes a flavorful base for the sauce when deglazed. Seasoning the flour with salt, pepper, garlic powder, and oregano ensures that even the coating adds a layer of taste, preparing the chicken perfectly for its balsamic bath.

A huge thank you goes out to Marthe for selecting such a delightful and delicious recipe! It was thoroughly enjoyed in Aggie’s Kitchen and has become a regular fixture on our dinner rotation. I highly recommend checking out the blogroll over at “Craving Ellie in My Belly” to discover more inspiring versions of this incredibly tasty and healthy dinner from other talented cooks.

The Recipe: Balsamic Chicken with Baby Spinach and Couscous

This adaptation from Ellie Krieger’s original recipe, found on Food Network, is designed for maximum flavor and health benefits. It’s a balanced meal featuring lean protein, whole grains, and nutrient-rich vegetables, all brought together by a vibrant balsamic-tomato sauce.

Ingredients:

1 cup whole wheat flour, seasoned with ½ teaspoon salt, ¼ teaspoon black pepper, ½ teaspoon garlic powder, and ¼ teaspoon dried oregano
1 tablespoon olive oil
3 cloves garlic, finely chopped
2 (8-ounce) boneless, skinless chicken breasts, halved horizontally or pounded thin to ½ inch thickness for even cooking
8 ounces fresh baby spinach
2 tablespoons good quality balsamic vinegar
⅓ cup low-sodium chicken broth
1 (14.5-ounce) can Italian chopped tomatoes with their juice
2 cups whole wheat couscous, cooked according to package directions (preferably in chicken broth)
¼ cup chopped fresh basil, optional (for couscous and garnish)
¼ cup toasted pine nuts, optional (for couscous and garnish)

Instructions:

Prepare the Chicken: In a shallow dish, combine the whole wheat flour with salt, pepper, garlic powder, and oregano. Dredge each chicken breast in the seasoned flour, ensuring it’s evenly coated, then shake off any excess flour.
Cook the Chicken: Heat a large sauté pan or skillet over medium-high heat. Add the olive oil. Once shimmering, add the floured chicken breasts to the pan. Cook for approximately 4-5 minutes per side, or until the chicken is golden brown, cooked through, and its juices run clear. The internal temperature should reach 165°F (74°C). Remove the chicken from the pan and set it aside on a plate.
Sauté Spinach and Garlic: To the same pan (do not clean it, as the browned bits add flavor), reduce the heat to medium. Add the chopped garlic and fresh baby spinach. Cook for just 1 to 2 minutes, stirring frequently, until the spinach is wilted. Remove the garlic and spinach from the pan and set aside, reserving the pan.
Build the Balsamic-Tomato Sauce: Lower the heat slightly to medium-low. Add the balsamic vinegar and chicken broth to the pan. Stir well, using a wooden spoon to scrape up any browned bits (fond) from the bottom of the pan – these bits are packed with flavor!
Simmer the Sauce: Pour in the can of Italian chopped tomatoes with their juice. Bring the sauce to a gentle simmer.
Infuse the Chicken: Return the cooked chicken breasts to the simmering sauce. Allow the chicken to cook in the sauce for another 3 to 5 minutes, turning occasionally, until the sauce has slightly thickened and the chicken has absorbed some of its wonderful flavors, remaining incredibly moist.
Prepare the Couscous: While the sauce simmers, if you haven’t already, prepare your whole wheat couscous according to package instructions, ideally using low-sodium chicken broth for added flavor. Once cooked, transfer it to a serving bowl.
Enhance the Couscous: If desired, gently fold in the chopped fresh basil and toasted pine nuts into the cooked couscous, fluffing it with a fork.
Assemble and Serve: To serve, spoon a generous portion of the flavored couscous onto each plate. Top the couscous with the sautéed baby spinach and then place a balsamic-glazed chicken breast over the spinach. Drizzle generously with the rich balsamic-tomato sauce from the pan. Garnish with additional fresh basil or pine nuts if desired.

Tips for Success and Delicious Variations

To ensure your Balsamic Chicken with Baby Spinach and Couscous is always a triumph, consider these helpful tips:

Don’t Overcrowd the Pan: When browning the chicken, make sure not to overcrowd the pan. Cook in batches if necessary to ensure even browning and a good sear. Overcrowding can steam the chicken instead of browning it.
Quality Balsamic: While you don’t need the most expensive aged balsamic, a good quality balsamic vinegar will make a noticeable difference in the depth and sweetness of your sauce.
Fresh Herbs: Don’t skip the fresh basil if possible! Its vibrant aroma and flavor are unparalleled and truly elevate the dish.
Toasted Pine Nuts: Briefly toasting pine nuts in a dry pan until fragrant brings out their best flavor and adds a wonderful crunch. Watch them closely as they can burn quickly.
Adjust Seasoning: Always taste and adjust seasoning throughout the cooking process. You might want to add a pinch more salt or pepper to the sauce before serving.

Feeling adventurous? Here are some delicious variations to try:

Vegetable Boost: Add sliced mushrooms, bell peppers, or zucchini to the pan with the garlic before wilting the spinach for an extra dose of vegetables and flavor.
Different Grains: While whole wheat couscous is excellent, you could substitute it with quinoa, brown rice, or even farro for a different texture and nutritional profile.
Herb Swaps: Experiment with other fresh herbs like oregano or thyme, either added to the sauce or as a garnish.
Spicy Kick: For a touch of heat, add a pinch of red pepper flakes to the garlic and spinach as they cook.
Cheese Finish: A sprinkle of freshly grated Parmesan cheese over the finished dish can add a delightful savory, umami note.

Why This Dish is a Healthy Favorite

This Balsamic Chicken with Baby Spinach and Couscous isn’t just delicious; it’s also packed with nutritional benefits, making it an excellent choice for a healthy diet. The use of boneless, skinless chicken breasts provides a lean source of high-quality protein, essential for muscle repair and satiety. Baby spinach is a nutritional powerhouse, rich in iron, vitamins A, C, and K, and various antioxidants. The whole wheat flour and whole wheat couscous contribute complex carbohydrates and dietary fiber, promoting digestive health and sustained energy levels.

Furthermore, balsamic vinegar offers a unique flavor without adding significant fat or calories, and tomatoes are well-known for their lycopene content, a powerful antioxidant. By opting for low-sodium chicken broth, we keep the overall sodium content in check, making it heart-healthy. This meal embodies a balanced approach to eating, demonstrating that flavorful food can indeed be incredibly good for you. It’s a testament to simple, fresh ingredients and smart cooking techniques that result in a dish you can feel good about enjoying often.

Whether you’re a seasoned home cook or just starting your culinary journey, this Balsamic Chicken with Baby Spinach and Couscous is a recipe worth adding to your repertoire. It’s proof that healthy, delicious, and easy can indeed go hand-in-hand, making weeknight dinners something to look forward to.