Chicken and Red Pepper Bowl

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Chicken and Red Pepper Bowl
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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
268
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie268 kcal(13 %)
Protein18.53 g(19 %)
Fat9.3 g(8 %)
Carbohydrates28.75 g(19 %)
Sugar added0 g(0 %)
Roughage2.97 g(10 %)
Vitamin A688.7 mg(86,088 %)
Vitamin D0.04 μg(0 %)
Vitamin E0.26 mg(2 %)
Vitamin B₁0.18 mg(18 %)
Vitamin B₂0.09 mg(8 %)
Niacin10.02 mg(84 %)
Vitamin B₆0.4 mg(29 %)
Folate25.64 μg(9 %)
Pantothenic acid0.72 mg(12 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0.15 μg(5 %)
Vitamin C31.97 mg(34 %)
Potassium347.32 mg(9 %)
Calcium37.85 mg(4 %)
Magnesium30.48 mg(10 %)
Iron1.13 mg(8 %)
Iodine1.05 μg(1 %)
Zinc0.68 mg(9 %)
Saturated fatty acids1.55 g
Cholesterol36.91 mg
Author of this recipe:

Ingredients

for
4
Ingredients
2 tablespoons
2
Chicken breasts (cut into bite sized pieces)
1
onion (chopped)
2
carrots (scrubbed, trimmed and chopped)
1 clove
garlic (crushed)
1
red pepper (seeds removed and sliced)
1.333 cups
sweet Corn
2 ½ cups
1 ¼ cups
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).