Chicken and Zucchini Couscous

Dairy Free
Health score
28%
Chicken and Zucchini Couscous
45 min.
4
658kcal

Suggestions

Ingredients

  • cup chickpeas drained and rinsed canned
  • 0.3 teaspoon cayenne 
  • pounds meat from a rotisserie chicken cut into 8 pieces
  • 1.5 cups chicken broth low-sodium homemade canned
  • cups couscous cooked
  • tablespoon ginger fresh chopped
  • tablespoons parsley fresh chopped
  • cloves garlic chopped
  • 0.8 teaspoon ground cumin 
  • 0.3 teaspoon ground turmeric 
  • tablespoon juice of lemon 
  • tablespoon olive oil 
  •  onion chopped
  • 0.5 teaspoon oregano dried
  • 0.5 teaspoon paprika 
  • 1.5 teaspoons salt 
  • cup tomatoes in purée thick canned crushed
  •  zucchini cut into 1/4-inch slices

Equipment

  • pot

Directions

  1. In a large pot, heat the oil over moderately high heat. Season the chicken pieces with 1/4 teaspoon of the salt and add them to the pot. Cook, turning, until browned, about 8 minutes in all.
  2. Remove.
  3. Pour off all but 1 tablespoon fat from the pot.
  4. Reduce the heat to moderately low.
  5. Add the onion to the pot and cook, stirring occasionally, until translucent, about 5 minutes.
  6. Add the garlic, ginger, paprika, cumin, oregano, cayenne, and turmeric and cook, stirring, for 30 seconds.
  7. Add the broth, tomatoes, and the remaining 1 1/4 teaspoons of salt, scraping the bottom of the pot to dislodge any browned bits.
  8. Add the chicken thighs and drumsticks. Bring to a simmer and cook, covered, for 10 minutes.
  9. Add the chicken breasts with any accumulated juices, the chickpeas, and the zucchini and bring back to a simmer. Cook, covered, until the chicken and zucchini are just done, about 12 minutes longer.
  10. Add the parsley and lemon juice and serve over the couscous.
  11. Wine Recommendation: The aromatic spices in this dish are best with an assertive, flavorful wine; color is almost secondary. For a red, try a wine from the indigenous South African grape, pinotage. For white, try a Tokay Pinot Gris from Alsace in France.

Nutrition Facts

Calories658kcal
Protein25.83%
Fat41.38%
Carbs32.79%

Properties

Glycemic Index
81.08
Glycemic Load
26.11
Inflammation Score
-9
Nutrition Score
29.779130261877%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
6.47mg
Luteolin
0.04mg
Isorhamnetin
1.38mg
Kaempferol
0.23mg
Myricetin
0.5mg
Quercetin
5.98mg

Nutrients percent of daily need

Calories:658.18kcal
32.91%
Fat:30.25g
46.54%
Saturated Fat:7.92g
49.5%
Carbohydrates:53.93g
17.98%
Net Carbohydrates:47.32g
17.21%
Sugar:5.57g
6.18%
Cholesterol:122.47mg
40.82%
Sodium:1223.09mg
53.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.47g
84.94%
Selenium:68.62µg
98.03%
Vitamin B3:15.05mg
75.27%
Vitamin K:61.28µg
58.36%
Vitamin B6:1.12mg
55.87%
Manganese:0.83mg
41.71%
Phosphorus:390.84mg
39.08%
Vitamin C:25.66mg
31.1%
Potassium:941.36mg
26.9%
Fiber:6.61g
26.44%
Vitamin B5:2.54mg
25.4%
Iron:4.51mg
25.08%
Zinc:3.41mg
22.71%
Vitamin B2:0.37mg
21.79%
Magnesium:87.02mg
21.75%
Copper:0.42mg
21.23%
Vitamin B1:0.3mg
20.28%
Folate:74.97µg
18.74%
Vitamin A:900.76IU
18.02%
Vitamin E:2.23mg
14.84%
Calcium:102.27mg
10.23%
Vitamin B12:0.59µg
9.91%
Vitamin D:0.33µg
2.18%
Source:My Recipes