Roast Chicken Breast with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 400 cal. | (19 %) | ||
| Protein | 36.72 g | (37 %) | ||
| Fat | 11.75 g | (10 %) | ||
| Carbohydrates | 36.16 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
| Vitamin A | 122.83 mg | (15,354 %) | ||
| Vitamin D | 0.09 μg | (0 %) | ||
| Vitamin E | 0.4 mg | (3 %) | ||
| Vitamin B₁ | 0.13 mg | (13 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 17.74 mg | (148 %) | ||
| Vitamin B₆ | 0.52 mg | (37 %) | ||
| Folate | 4.96 μg | (2 %) | ||
| Pantothenic acid | 0.85 mg | (14 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 1.7 mg | (2 %) | ||
| Potassium | 291.38 mg | (7 %) | ||
| Calcium | 68.63 mg | (7 %) | ||
| Magnesium | 26.5 mg | (9 %) | ||
| Iron | 3.27 mg | (22 %) | ||
| Zinc | 0.88 mg | (11 %) | ||
| Saturated fatty acids | 6.11 g | |||
| Cholesterol | 95.49 mg |
Ingredients
- Ingredients
- 300 grams Couscous (from a health food store)
- 1 sm can Saffron
- 4 Chicken breasts
- 2 tsps clarified butter
- 500 grams green Beans
- 2 Tbsps butter
- 2 sprigs rosemary
- 2 Red paprika
- salt
- freshly ground peppers
- Basil pesto (from a jar)
Preparation steps
Dissolve saffran in a bowl with a little water.
Cook couscous according to package directions, stir in saffron and keep warm.
Rinse green beans and blanch in a pot of boiling water with 2 tablespoons of salt for about 8 minutes. Drain beans, immediately rinse with cold water, drain again and remove ends.
Rinse bell peppers, cut in half, remove seeds and ribs and cut into wide strips. Melt 1 tablespoon butter in a pan and then sauté bell peppers briefly. Add ½ cup water to the pan, cover and simmer for approximately 4 minutes. Uncover and continue to simmer until liquid is almost all gone and season with salt and pepper. Keep warm.
Season chicken breasts with salt and pepper. Melt butter in an ovenproof pan and then fry chicken breast on one side, cover with rosemary sprigs and then bake in a preheated 200°C (approximately 400°F) oven for about 8 minutes. Remove the pan from the oven and let rest briefly. Add beans to the bell pepper pan, mix and let heat through.
Arrange couscous on a plate, cover with bell peppers and beans and place chicken breast on top. Serve garnished with a dollop of pesto.
