Couscous Casserole with Carrots, Turkey and Sesame
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calories | 456 kcal | (22 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Roughage | 5.6 g | (19 %) | ||
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 23.2 mg | (193 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 17.1 μg | (38 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 1,025 mg | (26 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 237 mg | |||
| Cholesterol | 76 mg |
Ingredients
- Ingredients
- 2 carrots
- 300 milliliters Coconut milk
- 250 milliliters Chicken broth
- 1 Tbsp Curry powder
- salt
- peppers
- 500 grams turkey breasts
- 1 garlic clove
- 1 onion
- 2 Tbsps Canola oil
- 200 grams Couscous
- 2 Tbsps Sesame seeds (20 grams)
Preparation steps
Peel the carrots and cut into slices.
Mix coconut milk with warm chicken broth and curry powder, and season with salt and pepper.
Peel the garlic and onion and dice into small pieces.
Heat 1 tablespoon oil in a pan and saute the garlic and onion until soft over medium heat. Add in the carrots and saute for about 2 minutes. Add in the turkey breast strips, cook for 2 minutes, and then remove from heat.
Brush 4 small baking dishes (about 8 x 10 cm) (approximately 3 x 4 inches) with the remaining oil. Place the couscous into the baking dishes and top with carrot-turkey mixture. Pour the coconut milk and broth mixture over and sprinkle with sesame seeds.
Bake in a preheated oven at 180°C (fan: 160°C, gas mark 2-3) (approximately 350°F) until golden brown, about 30 minutes.