Chicken and Bell Pepper Skewers with Couscous
Chicken and bell pepper skewers with couscous - A colorful mix of vegetables and chicken with couscous.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 26.4 mg | (220 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 109 mg | (115 %) | ||
| Potassium | 894 mg | (22 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 350 mg | |||
| Cholesterol | 93 mg |
Ingredients
- Ingredients
- 150 green Peas (frozen)
- salt
- 150 grams Couscous
- 300 milliliters Vegetable broth (hot)
- 1 garlic clove
- 1 Tbsp olive oil
- 2 Tbsps lemon juice
- peppers
- ½ bunch scallions
- 600 grams Chicken breasts
- 1 big yellow Bell pepper
- 2 Red onions
- 1 lemon
- 1 tsp sesame oil
Preparation steps
Blanch peas in boiling salted water for 7 minutes. Drain, rinse with cold water and drain well. Place couscous in a bowl and pour over the vegetable stock. Let stand for about 10 minutes and fluff with a fork.
Meanwhile, peel the garlic and chop finely. Mix olive oil, lemon juice and garlic. Season with salt and pepper. Rinse scallions, trim, cut into thin rings and mix with couscous and peas. Add the dressing and mix well.
Rinse chicken breasts under cold water, pat dry and cut into bite-sized cubes. Rinse bell pepper, trim and cut into bite-sized pieces. Peel the onions and cut into wedges. Rinse lemon in hot water, pat dry and cut into wedges.
Thread chicken, bell pepper and onions alternately on skewers. Heat sesame oil in a pan, add skewers and cook over high heat, turning frequently, 8 minutes. Season with salt and pepper and serve with couscous and lemon wedges.
