Spiced Beef Couscous Bowl

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Spiced Beef Couscous Bowl
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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
681
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie681 cal.(32 %)
Protein53 g(54 %)
Fat28 g(24 %)
Carbohydrates54 g(36 %)
Sugar added0 g(0 %)
Roughage5.9 g(20 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E6.1 mg(51 %)
Vitamin K17.5 μg(29 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin20.3 mg(169 %)
Vitamin B₆1.1 mg(79 %)
Folate41 μg(14 %)
Pantothenic acid2.5 mg(42 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂4 μg(133 %)
Vitamin C4 mg(4 %)
Potassium1,063 mg(27 %)
Calcium39 mg(4 %)
Magnesium119 mg(40 %)
Iron7.5 mg(50 %)
Iodine3 μg(2 %)
Zinc10.7 mg(134 %)
Saturated fatty acids6.2 g
Uric acid287 mg
Cholesterol102 mg
Complete sugar3 g

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
How healthy are the main ingredients?
Apricotolive oilPine nutsChivesgarlic clovecinnamon
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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