Roast Chicken with Vegetables on Couscous
Nutritional values
(Percentage of daily recommendation)
| Calorie | 541 cal. | (26 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.3 g | (34 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 177.1 μg | (295 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28 mg | (233 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 135 μg | (45 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 106 mg | (112 %) | ||
| Potassium | 1,263 mg | (32 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 150 mg | (50 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 464 mg | |||
| Cholesterol | 93 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 600 grams skinless Chicken breasts (ready to cook)
- 1 large carrot
- 1 stalk Leeks
- 300 grams Broccoli
- 1 large Zucchini
- salt
- 2 Tbsps olive oil
- freshly ground peppers
- 1 Tbsp white Sesame seeds
- 1 Tbsp lemon juice
- 300 grams instant Couscous
- 400 milliliters hot Vegetable broth
- 1 whole lemon (cut into wedges)
Preparation steps
Rinse the chicken, pat dry and cut into large cubes.
Rinse vegetables and wipe dry. Peel carrot and cut diagonally into thin slices. Cut leek into 1 cm (approximately 1/2-inch) wide rings. Halve the zucchini lengthwise, remove seeds and cut flesh into 1 cm (approximately 1/2 inch) slices.
Blanch the broccoli in boiling salted water for 5 minutes, drain, rinse under cold water and drain well.
Heat the oil in a skillet and brown the meat on all sides. Season with salt and pepper, sprinkle with sesame seeds and remove from pan. Add the vegetables to the pan and sauté, stirring occasionally. Season with lemon juice, salt and pepper and stir in the meat.
Put the couscous in a bowl, pour in hot stock and let stand for about 10 minutes. Fluff with a fork and place in serving bowls. Arrange the vegetables and chicken on top and serve garnished with lemon wedges.
