Fruity Turkey Stew with Couscous

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Fruity Turkey Stew with Couscous
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Health Score:
86 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
611
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie611 cal.(29 %)
Protein61 g(62 %)
Fat18 g(16 %)
Carbohydrates49 g(33 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin K14.3 μg(24 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin35.6 mg(297 %)
Vitamin B₆1.4 mg(100 %)
Folate47 μg(16 %)
Pantothenic acid2.4 mg(40 %)
Biotin9.4 μg(21 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C35 mg(37 %)
Potassium1,145 mg(29 %)
Calcium97 mg(10 %)
Magnesium131 mg(44 %)
Iron4.6 mg(31 %)
Iodine5 μg(3 %)
Zinc3.8 mg(48 %)
Saturated fatty acids3.8 g
Uric acid480 mg
Cholesterol156 mg
Complete sugar21 g

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)
How healthy are the main ingredients?
olive oilalmondChicken breastonionCumincinnamon

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.