Fruit Couscous
(0 votes)
(0 votes)
Health Score:
70 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
403
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 403 cal. | (19 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 6.9 g | (23 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 0.8 μg | (1 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 28 μg | (9 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 634 mg | (16 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 56 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 36 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams instant Couscous
- 60 grams candied ginger
- 40 grams powdered sugar
- ½ tsp Ground cinnamon
- 100 grams dried Date
- 100 grams dried Figs
- 8 Banana chip
- 30 grams almonds
- 300 milliliters milk
Preparation steps
1.
Divide the couscous equally among 4 jars (each about 350 ml (approximately 1 1/2 cups)). Mix the ginger cubes with the powdered sugar and the cinnamon on sprinkle on top of the couscous. Pit the dates and chop. Cut the figs into small pieces and add with the dates, banana chips and nuts to the jars.
2.
Seal the jars and give as a gift or finished preparing.
3.
To finish preparing, preheat the oven to 200°C (approximately 375°F) convection.
4.
Pour 1/4 of the milk into each of the jars and seal well. Place in a deep baking dish and pour water 2-3 cm (approximately 3/4-1 inch) high up the sides. Place in the oven and cook about 20 minutes.
5.
Serve in the jar.
