Chicken Skewers with Couscous
(Percentage of daily recommendation)
| Calorie | 561 cal. | (27 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 64.3 μg | (107 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 27.3 mg | (228 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 192 μg | (64 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 992 mg | (25 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 347 mg | |||
| Cholesterol | 93 mg | |||
| Complete sugar | 12 g |
Ingredients
- 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)
Preparation steps
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.
Rinse the asparagus, peel the bottom third and cut off the tough ends. Boil in salted water for about 7 minutes until al dente.
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.
Put the meat on soaked skewers and cook in a hot roasting pan about 5 minutes. Season lightly with salt.
Serve the couscous with the asparagus spears and garnished with coriander.