One Pan Chicken and Couscous
One Pan Chicken and Couscous - Successful mix of spicy and fruity ingredients
Healthy, because
Even smarter
Nutritional values
Carrots contain the fat-soluble vitamin A, which strengthens vision. This can only be absorbed by the body in combination with fat. That is why a few drops of oil are always recommended when eating the root vegetable. The cereal product couscous contains many carbohydrates and fiber, but little fat; it is also rich in B vitamins and minerals.
If you get some, try to use whole-grain couscous. This contains even more fiber, minerals, and vitamins than the light version. Try this recipe with turkey breast - equally as tasty!
(Percentage of daily recommendation)
| Calorie | 444 cal. | (21 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 60.5 μg | (101 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 21.4 mg | (178 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 18.4 μg | (41 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 1,030 mg | (26 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 225 mg | |||
| Cholesterol | 59 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 3 carrots
- 1 garlic clove
- 2 ozs Baby spinach
- 2 scallions
- 18 ozs Chicken breasts
- 2 Tbsps olive oil
- 2 ozs raisins
- ½ tsp Harissa paste
- 2 tsps Ras el hanout
- 7 ozs Couscous (instant)
- 12 ozs Vegetable broth
- salt
- peppers
- 1 tsp lemon juice
- 6 ozs Yogurt (low-fat)
Preparation steps
Clean carrots, peel and cut into thin slices. Peel garlic and chop finely. Wash spinach, spin dry and chop coarsely. Clean and wash the spring onions and cut into fine rings.
Rinse chicken, pat dry, and cut into bite-sized pieces. Heat oil in a frying pan. Brown meat in it for 3 minutes over medium heat. Remove meat from pan.
Add carrots, garlic and spring onions to pan and sauté for 4 minutes in remaining fat. Add raisins, harissa and Ras el-Hanout and sauté for 2 minutes. Add couscous and broth and bring to a boil. Mix in chicken, season with salt, pepper, and lemon juice, and cook covered for 5 minutes at low heat.
Mix the spinach into the couscous. Remove pan from heat and let couscous cook covered for 5 minutes. Before serving, stir again to loosen, season to taste, and serve with the yogurt.
