Veggie and Healthy Grain Timbale
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
338
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 338 cal. | (16 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 13 μg | (22 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 18 mg | (150 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 25 μg | (8 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 589 mg | (15 %) | ||
| Calcium | 38 mg | (4 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 240 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ½ cups Couscous
- 2 Tbsps Golden raisins
- 1 ⅔ cups chicken (or vegetable stock)
- lemon juice
- 2 Tbsps olive oil
- 1 ¼ cups Mushrooms (thickly sliced)
- 1 clove garlic cloves (crushed)
- ½ red pepper (seeded and finely chopped)
- green peppers (seeded and finely chopped)
- yellow peppers (seeded and finely chopped)
- salt
- peppers
- parsley (roughly chopped)
Preparation steps
1.
Place the cous cous in a bowl, cover with the hot stock and clingfilm the bowl. Leave for 10 minutes or so until tender, then fork through the grains and add the lemon.
2.
Meanwhile heat the oil in a pan and sauté the mushrooms until golden in patches and any excess moisture has evaporated.
3.
Add the garlic and diced peppers and toss to coat and cook for 3 minutes.
4.
Tip the sautéed vegetables into the cous cous. Season generously then add the parsley and serve.
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