Chicken Wrapped in Bacon on Couscous Salad
Chicken Wrapped in Bacon on Couscous Salad - The tender leaves of Brussels sprouts are what make this dish sublime
Healthy, because
Even smarter
Nutritional values
The fine, barely cooked brussel sprout leaves provide around 70 percent of the recommended daily amount of vitamin C on the table. Couscous contains about one-third of the daily fiber requirement; the low-fat chicken fillet provides plenty of protein.
The bacon makes the chicken breast fillet particularly juicy and tender. However, if you pay attention to every calorie, it is best to let the fried pieces drip off thoroughly on kitchen paper for 1-2 minutes before serving or dab them well all around.
(Percentage of daily recommendation)
| Calorie | 455 cal. | (22 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 688 mg | (17 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 277 mg | |||
| Cholesterol | 59 mg |
Ingredients
- Ingredients
- 18 ozs Brussels sprouts
- 3 Tbsps olive oil
- salt
- peppers
- 1 shallot
- 9 ozs Couscous
- 12 ozs Vegetable broth
- 12 ozs Chicken breasts
- 4 slices Bacon (thinly sliced)
- 2 Tomatoes
- 1 Lime
- 1 tsp honey
- 2 stalks cilantro
- 2 stalks mint
- 2 stalks flat-leaf parsley
Kitchen utensils
Preparation steps
Rinse and trim Brussels sprouts. Separate the tender leaves.
Heat 1 tablespoon olive oil in a non-stick pan. Cook Brussels sprouts leaves for 3-5 minutes. Season with salt and pepper and set aside.
Peel the shallot, finely chop and cook in a pot with 1 tablespoon olive oil until translucent over medium heat.
Add couscous and cook while stirring for about 1 minute.
Heat broth in another pot. Stir into the couscous and bring back to a boil. Remove from heat, cover and let stand for about 20 minutes.
Rinse chicken, pat dry and season with pepper. Cut into 4 equal pieces and wrap each with 1 slice of bacon. Heat the remaining oil in pan and cook the chicken until browned on all sides, about 15 minutes, turning as needed.
Meanwhile, rinse tomatoes, pat dry and cut out stems. Cut tomatoes into fine dice.
Cut lime in half and squeeze into a bowl. Season with salt, pepper and a little honey.
Rinse cilantro, mint and parsley and shake dry. Pluck leaves and chop finely.
Fluff the couscous with a fork. Add Brussels sprouts leaves, tomatoes, chopped herbs and lime juice and toss to combine. Serve with chicken.
