Couscous with Chicken and Avocado
(Percentage of daily recommendation)
| Calorie | 574 cal. | (27 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 44.3 μg | (74 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 21.8 mg | (182 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 1,175 mg | (29 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 286 mg | |||
| Cholesterol | 74 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 1 red onion
- 2 Tbsps olive oil
- 300 grams Couscous
- 600 milliliters hot Vegetable broth
- 4 Chicken breasts (each about 120 g)
- salt
- peppers
- parsley
- 1 red chili pepper
- 2 Avocados
- 50 grams black Olives
- 1 Tbsp lemon juice
Preparation steps
Peel and finely dice the onion. Heat 1 tablespoon of oil in a saucepan, and sauté the onion over medium heat for 2-3 minutes. Add the couscous to the pan, then deglaze with the hot broth. Reduce the heat to low, and let the couscous soak for 10 minutes.
Rinse the chicken under cold water, then pat dry. Season to taste with salt and pepper. Heat the remaining oil in a grill pan. Cook the chicken breasts in the pan over high heat on both sides for 6-8 mintues.
Rinse the parsley, pat dry, and finely chop some of the leaves. Rinse the chili, pat dry, and thinly slice. Peel and halve the avocados. Remove the seeds and coarsely chop.
Mix the avocado olives, and chopped parsley into the couscous. Season to taste with salt, pepper, and lemon juice. Transfer the couscous to 4 plates.
Slice the chicken breasts, then arrange over the couscous. Garnish with the sliced chili and the remaining parsley.