5-a-day couscous

Dairy Free
Very Healthy
Health score
59%
5-a-day couscous
40 min.
1
1094kcal

Suggestions


Welcome to a delightful culinary adventure with our 5-a-day couscous recipe, perfect for anyone looking to indulge in a nutritious and satisfying meal! This vibrant dish not only showcases a colorful array of vegetables but also provides a healthy dose of protein from tender chicken thighs, making it an ideal choice for lunch or dinner.

Imagine the aroma of roasted courgette, carrots, and red onions mingling with fragrant garlic as they caramelize in the oven, bringing a delightful sweetness to each bite. The added texture of earthy mushrooms and juicy cherry tomatoes rounds out this colorful medley, offering a delicious touch to your plate. With the warmth of paprika and a hint of spice from dried chili flakes, this dish offers a well-rounded flavor profile that will keep your taste buds dancing.

But that’s not all! Our 5-a-day couscous doesn’t just taste amazing—it’s also dairy-free and packed full of healthy ingredients. Within just 40 minutes, you can prepare a wholesome meal that meets your daily vegetable intake, ensuring you’re nourishing your body without sacrificing taste. So grab your baking tray and get ready to create a masterpiece that’s not only visually appealing but also incredibly satisfying. Enjoy the fusion of flavors and health in every mouthful!

Ingredients

  • medium courgette cut into small chunks
  • medium carrots cut into small chunks
  • medium onion red cut into wedges
  • 85 mushroom quartered
  • handful cherry tomatoes ( 8)
  •  garlic cloves peeled
  • tbsp olive oil 
  • 0.5 tsp paprika 
  • 0.5 tsp chilli flakes dried
  •  chicken thighs bone-in
  • 50 couscous 
  • 0.5 small pack parsley roughly chopped

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Heat the oven to 200C/180C fan/gas
  2. Put the vegetables and garlic on a baking tray. Season well, drizzle with 1 tbsp olive oil and mix until everything is coated.
  3. Sprinkle the spices and some seasoning over the chicken thighs, then rub into the skin and flesh.
  4. Drizzle a little oil over the skin and nestle the thighs among the veg. Roast in the oven for 25-30 mins until the vegetables are starting to crisp and the chicken is cooked through.
  5. About 10 mins before the chicken and vegetables are done, put the couscous in a bowl and just cover with boiling water, cover with cling film and set aside for 5 mins.
  6. Fork through the couscous to separate the grains. Toss the vegetables and parsley or mint through the couscous, season, then transfer to a serving plate. Top with the chicken and drizzle over the sweet chilli sauce, if you like.

Nutrition Facts

Calories1094kcal
Protein22.29%
Fat52.13%
Carbs25.58%

Properties

Glycemic Index
262.83
Glycemic Load
29.58
Inflammation Score
-10
Nutrition Score
50.529565292856%

Flavonoids

Apigenin
1.1mg
Luteolin
0.12mg
Isorhamnetin
5.51mg
Kaempferol
0.89mg
Myricetin
0.24mg
Quercetin
24.38mg

Nutrients percent of daily need

Calories:1094.29kcal
54.71%
Fat:63.9g
98.31%
Saturated Fat:15.27g
95.44%
Carbohydrates:70.54g
23.51%
Net Carbohydrates:60.24g
21.91%
Sugar:16.25g
18.05%
Cholesterol:283.22mg
94.41%
Sodium:320.91mg
13.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:61.49g
122.98%
Vitamin A:12080.17IU
241.6%
Vitamin B3:20.52mg
102.61%
Vitamin B6:1.85mg
92.48%
Selenium:64.45µg
92.07%
Vitamin C:68.15mg
82.6%
Phosphorus:779.39mg
77.94%
Manganese:1.27mg
63.34%
Vitamin B2:1.06mg
62.27%
Potassium:2048.21mg
58.52%
Vitamin B5:5.7mg
57.03%
Vitamin K:43.79µg
41.7%
Fiber:10.3g
41.21%
Copper:0.81mg
40.41%
Vitamin B1:0.59mg
39.25%
Zinc:5.7mg
38.01%
Magnesium:150.15mg
37.54%
Vitamin B12:1.88µg
31.39%
Folate:124.12µg
31.03%
Vitamin E:4.43mg
29.55%
Iron:5.17mg
28.75%
Calcium:140.28mg
14.03%
Vitamin D:0.46µg
3.06%