Chicken and Red Pepper Bowl
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
423
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 423 cal. | (20 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 14.4 μg | (24 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 20.7 mg | (173 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 728 mg | (18 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 301 mg | |||
| Cholesterol | 103 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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).
