Chicken and Winter Veg with Couscous
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
369
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 369 cal. | (18 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.3 g | (31 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 35.2 μg | (59 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 23.2 mg | (193 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 156 μg | (52 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 66 mg | (69 %) | ||
| Potassium | 1,634 mg | (41 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 370 mg | |||
| Cholesterol | 78 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Tbsp olive oil
- 1 onion (chopped)
- 1 clove garlic cloves (finely chopped)
- ½ tsp ground Cumin
- ½ tsp ground cilantro
- 1 Tbsp tomato puree
- 28 ozs canned Tomatoes
- ⅞ cup water
- 26 ozs Butternut squash (seeds removed and chopped)
- 18 ozs boneless Chicken breasts (diced)
- 5 ozs baby Spinach
- 1 cup Couscous (heaped)
- ½ cup dried Apricot (roughly chopped)
- 0.333 cup raisins
- 1 ⅛ cups boiling water
- salt
- freshly ground Black pepper
Preparation steps
1.
Heat the oil in a pan and cook the onion for 5-10 minutes until softened. Add the garlic and spices and cook for 1 minute.
2.
Stir in the tomato puree, chopped tomatoes and water and bring to a boil.
3.
Add the butternut squash, cover and cook for 20 minutes.
4.
Add the chicken and cook for a further 10-15 minutes until the chicken is cooked through. Just before serving stir through the spinach until just wilted.
5.
Place the couscous, apricots and raisins in a bowl and pour over the boiling water. Cover and leave to stand for 10 minutes until all the water has been absorbed.
6.
Fluff with a fork and season to taste with salt and pepper.
7.
Serve the couscous with the chicken stew.
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