Barbecue Chicken Cauliflower Couscous Bowls

Gluten Free
Popular
Health score
22%
Barbecue Chicken Cauliflower Couscous Bowls
45 min.
4
381kcal

Ingredients

  • 0.5 cup almonds salted sliced
  • 0.5 cup barbecue sauce 
  • small head cauliflower cut into florets
  • tablespoons cilantro leaves chopped
  • cloves garlic finely minced
  • teaspoon garlic powder 
  • tablespoons olive oil 
  • 0.3 cup orange juice 
  • 0.3 cup pecorino cheese 
  • servings salt and pepper black
  •  chicken breast boneless skinless
  • tablespoons soya sauce 
  • cups swiss chard stemmed chopped
  • tablespoons butter unsalted
  • small onion diced yellow

Equipment

  • food processor
  • bowl
  • frying pan
  • whisk
  • grill
  • grill pan

Directions

  1. In a shallow dish, whisk together the barbecue sauce, orange juice and soy sauce.
  2. Add the chicken breasts and toss to fully coat. Set aside to marinate while you prepare the rest of your ingredients.
  3. Add the cauliflower florets to the bowl of your food processor. Pulse 5-6 times are until the cauliflower takes on the texture of couscous. Set aside.
  4. Heat the butter in a large saut pan over medium heat.
  5. Add the onion and cook until tender, about 5-6 minutes.
  6. Add the cauliflower, garlic powder and salt and black pepper to taste. Stir to combine. Cook for an additional 5 minutes.
  7. Remove from heat and stir in the cheese and cilantro. Cover and set aside until you are ready to serve.Preheat your grill or grill pan over medium to medium-high heat. Grease the grill and then add the chicken. Cook, brushing occasionally with additional marinade, until cooked through, about 10-12 minutes. Flip the chicken about halfway through cooking time.
  8. Remove from heat and set aside to rest while you prepare your Swiss chard.
  9. Heat the olive oil in a saut pan over medium heat.
  10. Add the garlic and cook for 1 minutes, until fragrant.
  11. Add the Swiss chard and cook, stirring frequently, until wilted and warm. Season with salt and black pepper.Assemble your bowls, by layering sliced chicken breast and Swiss chard over a bed of cauliflower couscous.
  12. Sprinkle with almonds and enjoy immediately!

Nutrition Facts

Calories381kcal
Protein20.74%
Fat50.89%
Carbs28.37%

Properties

Glycemic Index
65.5
Glycemic Load
2.87
Inflammation Score
-9
Nutrition Score
26.44%

Flavonoids

Cyanidin
0.28mg
Catechin
0.69mg
Epigallocatechin
0.3mg
Epicatechin
0.07mg
Eriodictyol
0.06mg
Hesperetin
2.47mg
Naringenin
0.49mg
Apigenin
0.03mg
Luteolin
0.07mg
Isorhamnetin
1.18mg
Kaempferol
2.49mg
Myricetin
1.18mg
Quercetin
4.95mg

Nutrients percent of daily need

Calories:380.84kcal
19.04%
Fat:22.14g
34.05%
Saturated Fat:6.52g
40.75%
Carbohydrates:27.77g
9.26%
Net Carbohydrates:23.56g
8.57%
Sugar:16.76g
18.62%
Cholesterol:57.71mg
19.24%
Sodium:1304.83mg
56.73%
Protein:20.3g
40.59%
Vitamin K:315.43µg
300.41%
Vitamin C:56.25mg
68.18%
Vitamin A:2555.22IU
51.1%
Vitamin B3:7.5mg
37.49%
Vitamin B6:0.73mg
36.3%
Vitamin E:5.28mg
35.2%
Manganese:0.68mg
34.08%
Selenium:21.5µg
30.72%
Phosphorus:304.08mg
30.41%
Magnesium:101.2mg
25.3%
Potassium:825.96mg
23.6%
Vitamin B2:0.33mg
19.68%
Fiber:4.21g
16.83%
Calcium:161.12mg
16.11%
Folate:63.2µg
15.8%
Vitamin B5:1.57mg
15.75%
Copper:0.29mg
14.72%
Iron:2.27mg
12.61%
Vitamin B1:0.16mg
10.63%
Zinc:1.36mg
9.07%
Vitamin B12:0.19µg
3.25%
Vitamin D:0.19µg
1.29%