Spiced Beef Couscous Bowl
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
681
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 681 cal. | (32 %) | ||
| Protein | 53 g | (54 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 17.5 μg | (29 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 20.3 mg | (169 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 1,063 mg | (27 %) | ||
| Calcium | 39 mg | (4 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 7.5 mg | (50 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 10.7 mg | (134 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 287 mg | |||
| Cholesterol | 102 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅔ cups Beef stock
- 2.333 cups instant Couscous
- 2 Tbsps Pine nuts
- 3.333 cups Beef fillet (cut into small cubes)
- 4 Tbsps olive oil
- 1 clove garlic cloves (finely chopped)
- 4 Tbsps dried Apricot (roughly chopped)
- 2 Tbsps snipped Chives
- 2 pinches ground cinnamon
- 1 pinch ground Cumin
- Sea salt
- freshly ground peppers
Preparation
Kitchen utensils
4 unterschiedlich große Bowls, 1 Tablespoon, 1 Hand mixer, 1 deep bowl, 1 Fine-mesh sieve, 1 Wooden spoon, 1 tiefes Baking sheet oder Fettpfanne, 1 Parchment paper, 1 Rubber spatula, 1 Cutting board, 1 Small knife, 1 Citrus juicer, 1 Small pot, 1 rechteckige baking dish (ca. 18x30 cm), 1 Large knife, 1 Plastic wrap, 1 kleine Ladle
Preparation steps
1.
Bring the stock to the boil, pour over the couscous and leave to stand for about 8 minutes. Then fluff with a fork.
2.
Toast the pine nuts in a dry frying pan (without adding any oil).
3.
Mix the couscous with the garlic, 2 tbsp oil and the chives. Season with salt and pepper and add cinnamon to taste.
4.
Heat the remaining oil and quickly sauté the meat on all sides over a fairly high heat. Remove from the heat and season with cumin, salt and pepper. Leave to rest for a while in a low oven if you wish.
5.
Spoon the couscous into bowls, arrange the meat on top and serve sprinkled with pine nuts.
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