In a pinch, substitute a drained can of diced tomatoes for fresh and any kind of wine for the dry sherry. For light and fluffy couscous, fluff it with a fork and let sit for a few minutes before eating. An easy way to peel an avocado is to halve it lengthwise and remove the pit by striking it firmly with the blade of a knife and twisting slightly to loosen. Then, make a few lengthwise cuts and a few cuts across, making sure not to pierce the skin. Push the avocado inside out and effortlessly knock the cubes of flesh from the skin.

　　

Ingredients

serves 2

　　Olive or canola oil spray

　　1/2 cup couscous

　　1/2 to 3/4 pound chicken breasts or thighs

　　1/4 teaspoon freshly ground black pepper

　　1/2 green bell pepper, cored, seeded, and cut into strips

　　2 tomatoes, cut into wedges

　　1/2 cup small pitted ripe olives, sliced

　　1 firm-ripe avocado, sliced or cubed

　　1/2 medium onion, chopped

　　1 teaspoon celery salt

　　1/4 teaspoon dried marjoram

　　1/4 teaspoon dried basil

　　1 tablespoon dry sherry

　　1 tablespoon fresh lemon juice

　　

Step 1

Preheat the oven to 450°F.

　　

Step 2

Spray the inside and lid of a cast-iron Dutch oven with olive or canola oil.

　　

Step 3

Pour the couscous into the pot. Add 1/2 cup water and stir to make an even layer of the grains.

　　

Step 4

Arrange the chicken on top of the couscous and season lightly with pepper.

　　

Step 5

Add the bell pepper, tomatoes, and olives in separate layers, and again season lightly with pepper. Layer the avocado on top of everything.

　　

Step 6

In a small bowl, combine the onion, celery salt, marjoram, basil, sherry, and lemon juice and distribute over the ingredients in the pot.

　　

Step 7

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

　　

nutrition information

Step 8

Calories: 566

　　

Step 9

Protein: 36g

　　

Step 10

Carbohydrates: 54g

　　

Step 11

Fat: 24g

　　

Step 12

Cholesterol: 75mg

　　

Step 13

Sodium: 1015mg

　　

Step 14

Fiber: 11g

　　Glorious One-Pot Meals