Chicken Skewers with Couscous
Fresh peppers, apricots, and low-fat chicken bring valuable vitamins to the table, and the mild couscous salad provides satiating carbohydrates.
A few chopped mint leaves add even more flavour to the couscous. You can also prepare the skewers well on the grill or in a grill pan!
(Percentage of daily recommendation)
| Calorie | 522 cal. | (25 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 78.7 μg | (131 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 21.7 mg | (181 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 119 mg | (125 %) | ||
| Potassium | 1,048 mg | (26 %) | ||
| Calcium | 123 mg | (12 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 291 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 24 g |
Ingredients
- Ingredients
- 8 ozs Chicken breasts
- 2 Oranges
- 2 Tbsps Canola oil
- 1 tsp Apricot jam
- ground paprika (sweet)
- Curry powder
- salt
- peppers
- 1 red Bell pepper
- 2 Apricot
- 5 ozs Couscous
- 1 bunch flat-leaf parsley
Preparation steps
Rinse chicken, pat dry with paper towels and cut into approximately 3/4-inch cubes.
Cut oranges in half and squeeze.
Mix 3 tablespoons orange juice with 1 tablespoon canola oil and the jam in a bowl. Season with paprika, curry powder, salt and pepper.
Add chicken, turn to coat, cover and let marinate in the refrigerator.
Cut bell pepper into quarters, remove ribs and seeds and rinse and dry. Cut 3 quarters into about approximately 3/4-inch cubes, dice the last quarter very small, and set aside in a small bowl.
Rinse and dry apricots, cut in half, pit and cut into slices.
Combine remaining orange juice with enough water to total approximately 1 cup in a small pot and bring to a boil. Add couscous with some salt and 1 pinch of curry powder, stir once, remove from heat and let soak for about 15 minutes.
Meanwhile, rinse parsley, shake dry, pluck leaves and finely chop.
Take chicken from the marinade, drain and alternately thread on 4 skewers with pepper pieces and apricot wedges.
Heat the remaining oil in a shallow non-stick pan. Cook the skewers over medium heat, turning frequently, until chicken is golden brown all around, 8-10 minutes. Add marinade and allow to boil.
Toss parsley and finely diced bell pepper with the couscous. Season with salt and pepper and serve with the skewers.