Couscous with Chicken, Leeks and Fruits
Nutritional values
(Percentage of daily recommendation)
| Calorie | 848 cal. | (40 %) | ||
| Protein | 65 g | (66 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 105 g | (70 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 14.8 g | (49 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 9.8 mg | (82 %) | ||
| Vitamin K | 125.9 μg | (210 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 36.1 mg | (301 %) | ||
| Vitamin B₆ | 1.8 mg | (129 %) | ||
| Folate | 299 μg | (100 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 16.3 μg | (36 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 1,757 mg | (44 %) | ||
| Calcium | 224 mg | (22 %) | ||
| Magnesium | 173 mg | (58 %) | ||
| Iron | 7.3 mg | (49 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 4.9 mg | (61 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 644 mg | |||
| Cholesterol | 134 mg | |||
| Complete sugar | 34 g |
Ingredients
- Ingredients
- 4 Chicken breasts
- salt
- freshly ground peppers
- 1 Tbsp clarified butter
- 4 stalks thin, young Leeks
- 500 grams sour Apple (Red and green)
- ½ lemon (juice)
- 50 grams Cranberry (substitute raisins if needed)
- vegetable oil (for the baking dish)
- Sage (for garnish)
- 400 grams Couscous
- 400 milliliters water
- salt
Preparation steps
Add boiling salted water to the couscous and let soak for 5 minutes. Loosen couscous with a fork and keep warm.
Rub chicken breasts with salt and pepper.
Rinse apples, quarter, core and cut into slices; immediately drizzle with lemon juice.
Trim leeks, rinse and cut the white and light green in pieces about 4 cm (approximately 1 1/2 inches) long.
Preheat oven to 180°C (approximately 350°F) and heat an oiled baking dish.
Sauté chicken breasts in hot butter in a pan on one side briefly, then place the browned side up into the hot baking dish. Lay apple slices, sage leaves and cranberries around chicken, season with pepper and bake in preheated oven about 10 minutes.
Remove, slice the chicken breasts diagonally and arrange on apple-leek mixture with couscous. Serve garnished with sage leaves.
