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A Fast and Easy Pre-Game Meal

By James Griesser – Lead Recipe Developer – HelloFresh Canada, 11/09/18, 1:30PM EST


Our new take on the 'chicken and pasta' pre-game meal

Pan Roasted Chicken

with Dijon Mushroom Sauce and Israeli Couscous

One of the most important factors in player performance is what kind of 'fuel' they eat before a game. Unfortunately due to busy schedules, families can find themselves eating on the fly. While fast food can be a quick lifesaver, making that the habit can have negative effects on everyone in the family.

HelloFresh solves that problem by creating stress-free dinners that take less than 40 minutes to cook. They bring healthy, easy-to-make meals to the kitchens of busy hockey families that come with step-by-step instructions. Knowing what you'll be making and how long it will take is information valuable to anybody as busy as a hockey parent.

The Pan Roasted Chicken with Dijon Mushroom Sauce and Israeli Couscous is the perfect meal that combines nutrition with timeliness and taste. From the arugula (calcium) and mushrooms (fibre), chicken (protein) and couscous (carbs to burn), every aspect of this meal provides needed energy right before a game.

This recipe is easy to make and you can get your kids involved in helping prepare the meals. Young children can assist in areas like whisking the sauce while those a bit older can help with cutting the vegetables. It takes just 35 minutes of cook time to get this pan roasted chicken meal done in six easy steps.

1. Start Couscous

Wash and dry all produce. Mince or grate the garlic. Strip 3 tbsp thyme leaves from the sprigs. Heat a medium pot over medium heat. When the pot is hot, add 1 tbsp oil, then half the garlic and half the thyme leaves. Cook until fragrant, 1-2 min. Add the couscous and stir together, until toasted, 2-3 min.

2. Make Couscous

Add 2 2/3 cups water and 2 pkgs broth concentrates to the medium pot. Cover and bring to a boil over high heat. Once boiling, reduce the heat to medium-high. Simmer, still covered, until the couscous is tender and all the liquid has been absorbed, 10-12 min. Meanwhile, pat the chicken dry with paper towels. Season with salt and pepper.

3. Cook Chicken

Heat a large non-stick pan over medium-high heat. When the pan is hot, add 1 tbsp oil, then the chicken. Cook until the bottoms of the chicken are golden-brown, 6-7 min. Flip chicken over, then cover and cook until the chicken is golden-brown and cooked through, 6-7 min. (TIP: Cook to a minimum internal temp. of 74°C/165°F, as size may vary.**)

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4. Start Sauce

Meanwhile, thinly slice mushrooms. When chicken is done, transfer to a plate and cover to keep warm. Set aside. Increase heat to medium-high. When same pan is hot, add another 1 tbsp oil, then mushrooms. Cook, stirring often, until golden-brown, 6-7 min. Add the remaining garlic and remaining thyme leaves. Cook, stirring often, until fragrant, 1-2 min.

5. Finish Sauce

Remove the pan from the heat. Stir in the sour cream, 2 1/2 tsp mustard, remaining broth concentrates and 1/2 cup water. Season with salt and pepper. Set aside. In a small bowl, whisk together the vinegar, marmalade, remaining mustard and 2 tbsp oil. Season with salt and pepper.

6. Finish and Serve

When the couscous is done, fluff with a fork and season with salt and pepper. Thinly slice chicken. Divide couscous, chicken and arugula between plates. Drizzle as much dressing from the small bowl as you like over arugula. Spoon mushroom sauce over chicken.

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James is the Lead Recipe Developer at HelloFresh Canada, the meal kit service dedicated to making cooking fun, easy and convenient. Fall into a new dinner routine this season and enjoy the delicious victory of a home-cooked meal with HelloFresh! Visit and use code OMHA to get 50% off your first box!

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