Fruity Turkey Stew with Couscous
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(0 votes)
Health Score:
86 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
611
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 611 cal. | (29 %) | ||
| Protein | 61 g | (62 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 14.3 μg | (24 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 35.6 mg | (297 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 9.4 μg | (21 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,145 mg | (29 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 480 mg | |||
| Cholesterol | 156 mg | |||
| Complete sugar | 21 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ¼ cups Couscous
- 2 cups chicken stock (hot)
- 4 skinless Chicken breasts (diced)
- ¼ cup olive oil
- 7 onions (drained)
- 2 ¼ cups canned Pineapple (drained)
- 1 tsp ground Cumin
- 1 tsp ground cinnamon
- 1 Tbsp sliced almonds
- 1 tsp fennel seeds
- salt
- peppers
- cilantro (to garnish)
Preparation steps
1.
Coat the chicken in half of the olive oil, then sprinkle over the ground cumin, cinnamon and seasoning. Mix well with your hands until evenly coated.
2.
Heat a casserole dish over a moderate heat and sear the chicken in batches until golden all over. Remove and add the remaining olive oil to the dish.
3.
Add the onions and saute for a few minutes before returning the chicken to the dish with the pineapple. Cover with a lid and reduce the heat to low.
4.
Simmer for 4-5 minutes, stirring occasionally until the chicken is cooked through. Adjust the seasoning if necessary.
5.
At the same time, place the couscous in a large heatproof bowl. Bring the stock to a boil in a saucepan over a medium-high heat.
6.
Pour the stock over the couscous then cover the bowl with clingfilm. Allow to sit for 5-6 minutes until the stock has been absorbed.
7.
Remove the clingfilm and fluff the grains with fork. Spoon into a serving bowl and top with the chicken tagine.
8.
Garnish with a sprinkle of fennels seeds, the flaked almonds and a sprig of coriander.
