Chicken Skewers with Couscous

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Chicken Skewers with Couscous
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
561
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie561 cal.(27 %)
Protein47 g(48 %)
Fat20 g(17 %)
Carbohydrates48 g(32 %)
Sugar added2 g(8 %)
Roughage6.5 g(22 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E7.9 mg(66 %)
Vitamin K64.3 μg(107 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin27.3 mg(228 %)
Vitamin B₆0.9 mg(64 %)
Folate192 μg(64 %)
Pantothenic acid2.5 mg(42 %)
Biotin8 μg(18 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C33 mg(35 %)
Potassium992 mg(25 %)
Calcium81 mg(8 %)
Magnesium129 mg(43 %)
Iron5 mg(33 %)
Iodine14 μg(7 %)
Zinc3.7 mg(46 %)
Saturated fatty acids2.8 g
Uric acid347 mg
Cholesterol93 mg
Complete sugar12 g

Ingredients

for
4
Ingredients
600 grams Chicken breasts
1 garlic clove
2 Tbsps lemon juice
4 Tbsps olive oil
black peppers
600 grams green Asparagus
salt
200 grams Couscous (instant)
3 Tbsps dried Cranberry
40 grams Pine nuts
1 onion
1 Tbsp vegetable oil
white peppers
Coriander (for garnish)
How healthy are the main ingredients?
Chicken breastCranberryolive oilPine nutsgarlic clovesalt

Preparation steps

1.

Rinse the meat, pat dry and cut into bite-size cubes. Peel garlic. Combine the lemon juice with the oil and pepper and press in the garlic. Coat the meat with the seasoning oil mix, cover and leave in the refrigerator to marinate for about 30 minutes.

2.

Rinse the asparagus, peel the bottom third and cut off the tough ends. Boil in salted water for about 7 minutes until al dente.

3.

Pour the couscous with cranberries mixed with about 1/2 teaspoon salt into a bowl. Pour approximately 250 ml boiling water over and let soak for 10 minutes. Meanwhile, toast the pine nuts in a dry frying pan, then remove. Peel the onion, cut into strips and cook until soft and translucent in hot oil. Stir the onion and pine nuts into couscous and season with salt and white pepper.

4.

Put the meat on soaked skewers and cook in a hot roasting pan about 5 minutes. Season lightly with salt.

5.

Serve the couscous with the asparagus spears and garnished with coriander.

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