Chicken and Red Pepper Bowl

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Chicken and Red Pepper Bowl
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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
423
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie423 cal.(20 %)
Protein37 g(38 %)
Fat14 g(12 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E1.6 mg(13 %)
Vitamin K14.4 μg(24 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin20.7 mg(173 %)
Vitamin B₆0.8 mg(57 %)
Folate33 μg(11 %)
Pantothenic acid1.5 mg(25 %)
Biotin7.1 μg(16 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C5 mg(5 %)
Potassium728 mg(18 %)
Calcium56 mg(6 %)
Magnesium77 mg(26 %)
Iron3 mg(20 %)
Iodine6 μg(3 %)
Zinc2.8 mg(35 %)
Saturated fatty acids3.4 g
Uric acid301 mg
Cholesterol103 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
2 Tbsps olive oil
2 Chicken breasts (cut into bite sized pieces)
1 onion (chopped)
2 carrots (scrubbed, trimmed and chopped)
1 clove garlic cloves (crushed)
1 red pepper (seeds removed and sliced)
1.333 cups sweet Corn
2 ½ cups chicken stock
1 ¼ cups Couscous
How healthy are the main ingredients?
Cornolive oilgarlic cloveChicken breastonioncarrot
Preparation

Kitchen utensils

1 Measuring cups, 1 Small pot, 1 Wooden spoon, 1 Cutting board, 1 Fine grater, 1 Kitchen scale, 1 große Mixing bowl, 1 Tablespoon, 1 Hand mixer, 1 Kitchen towel, 10 Oven-proof ramekins (à 125 ml Inhalt oder 1 Muffinblech mit 10-12 Mulden), 1 Pastry brush, 1 Wire rack, 1 eventuell Tea strainer zum Bestäuben, 1 Nutmeg grater

Preparation steps

1.
Heat the oven to 190C (170C in a fan oven) 375F, gas 5.
2.
Heat the oil in a large flameproof casserole, add the chicken and fry for a few minutes, to brown.
3.
Add the onion and carrots and fry for a few minutes, to soften.
4.
Stir in the garlic and red pepper and cook for 2 more minutes.
5.
Pour in the sweetcorn and chicken stock, bring to the boil.
6.
Cover and put into the oven for 50 minutes until the chicken and vegetables are really tender.
7.
Drain off 300ml /1 1/4 cups cooking liquid into a bowl and add the cous cous. Leave for a few minutes for the cous cous to absorb the liquid.
8.
Serve the cous cous in bowls, topped with the chicken fricasse and garnished with chopped scallion (spring onion).