Chicken with Sun-dried Tomatoes, Spinach and Couscous Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 746 cal. | (36 %) | ||
| Protein | 64 g | (65 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 266.2 μg | (444 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 35.6 mg | (297 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 172 μg | (57 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 103 mg | (108 %) | ||
| Potassium | 1,518 mg | (38 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 198 mg | (66 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 5.1 mg | (64 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 483 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the salad
- 350 grams Couscous (instant)
- 750 milliliters Vegetable broth (boiling)
- ½ Cucumber
- 1 red Bell pepper
- 2 scallions
- 2 sprigs parsley
- For the filling
- 3 Tbsps peeled Pine nuts
- 1 shallot
- 2 garlic cloves
- 6 Tbsps olive oil
- 250 grams fresh Spinach
- salt
- freshly ground peppers
- Nutmeg
- 2 Tbsps sun-dried Tomatoes (in oil)
- For the chicken
- 4 Chicken breasts (ready to cook, skinless, á 160 g)
- 1 Tbsp Lime juice
Preparation steps
For the salad, put the couscous in a bowl, pour over the hot broth and let soak for about 10 minutes. Fluff with a fork and let cool.
Peel the cucumber, halve lengthwise, remove seeds and cut into small cubes. Rinse bell pepper, trim and cut into thin strips. Rinse the scallions, trim, shake dry and cut into small rings. Rinse the parsley, shake dry and pluck off the leaves.
For the filling, toast the pine nuts in a dry frying pan until golden, remove from pan and let cool. Peel the shallot and garlic, chop finely and fry with 2 tablespoons olive oil in the pan pin. Trim the spinach, rinse, spin dry, add the shallot and garlic, mix well and season with salt, pepper and nutmeg. Remove from heat and let cool. Drain tomatoes and chop. Mix tomatoes with the pine nuts and the spinach.
For the chicken, rinse the meat, pat dry, cut a pocket lengthwise and fill the chicken breasts with spinach mixture. Tie closed with kitchen twine. Season with salt and pepper and fry on all sides until golden in a pan with 2 tablespoons hot oil. Reduce the heat, deglaze the breasts with the wine and cook until meat is done.
Mix the bell pepper, cucumber, remaining oil and scallions with the couscous. Season with salt, pepper and lime juice to taste and transfer to plates. Sprinkle with parsley. Remove twine from chicken breasts, cut in half crosswise and arrange on the salad. If desired, serve with a mixed green salad.
