Perhaps you remember us discussing the awesomeness of chia seeds the other day when I made banana and chia seed muffins? Spurred on by that discussion, I decided to do more chia seed research and experiment with chia seeds that have been soaked. Its probably a good idea to try to incorporate them into our diet, specially as we move further and further away from a meat based diet into a more legume and vegetable based diet. Yesterday I posted about home made chicken stock and today’s recipe utilises the meat and stock from the stock making process. Nothing goes to waste around here – so deliciously efficient!
[ Serves: 4 | TIME: 20 – 30 minutes | COST: $6 – 8 total ]
2 cups dry couscous
2 cups chicken stock
1 cup cooked free ranged chicken
1 cup potato
1 cup sweet potato
1 cup pumpkin
1 cup mixed frozen peas and corn
¼ cup chia seeds
¼ cup water
2 tablespoons minced garlic
1 tablespoon caraway seeds
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
drizzle of oil
salt and pepper to taste
teaspoon of butter to serve
- Shred the leek into small pieces. Cut the remaining vegetables into bite size pieces. Shred the chicken as desired. Soak the chia seed in an equal amount of water. (see photo below).
- In a large saucepan, add the caraway seeds to some warmed oil. Once fragrant, add the remaining spices and garlic and mix well.
- Add the leek to the oil and spice mixture and cook until opaque. Add the remaining vegetables (except the chia seeds) and mix well to ensure all vegetables are coasted in the spice and leek mixture.
- Add enough stock to cover the vegetables and cook at a rolling simmer (with the lid on) until all vegetables are all cooked.
- Reduce the heat to the lowest setting and add the chia seeds, gently mixing well. Once well incorporated, add equal quantities of couscous and stock, mixing well. The stock should be absorbed by the couscous over a minute or two. Cook over a very low heat for three or four minutes, stirring continually. Fluff the couscous up with a fork if needed.
- Serve immediately in a bowl with a little knob of butter, seasoning to taste.
- The flavours of this dish worked well. What’s not to love about spices and vegetables?
- The chia seed will go opaque and jelly like once it is soaked – This is normal. Soaking helps release an enzyme in the seeds and makes it easier to digest. Generally, the seeds will soak up their own volume in water within minutes.
- Diabetic Note: As I have noted previously, my body hates couscous. My Blood Glucose Levels (BGL) were quite high after this meal, but it was quite heavy in the pasta department. Also, a teaspoon of butter may be a little fat heavy for some peoples diets. Use your own discretion.
- Ethical Note: Yesterday, on the Chicken Stock post, I spoke briefly about the ethics involved in utilising the whole of the chicken and trying to reduce waste. This recipe used the chicken meat left over from the stock making process. YAY for making the most out of the one resource.