Chicken Sausage and Couscous

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Chicken Sausage and Couscous
18 min.
4
465kcal

Suggestions

Ingredients

  • 12 ounce mild chicken sausage wild with mushrooms and sun-dried tomatoes such as gerhard's
  • 0.8 cup couscous uncooked
  • 0.3 teaspoon pepper red crushed
  • 0.8 teaspoon curry powder 
  • 0.8 cup onion finely chopped
  • 0.3 cup pinenuts 
  • 0.5 cup raisins 
  • 0.3 teaspoon salt 
  • 2 cups water 

Equipment

  • frying pan

Directions

  1. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray.
  2. Add sausage to pan; cook 5 to 7 minutes or until browned on all sides.
  3. Remove from pan; set aside, and keep warm.
  4. . Coat pan with cooking spray.
  5. Add onion and pine nuts; cook 3 minutes or until pine nuts begin to brown, stirring occasionally. Increase heat to high; add 2 cups water to onion mixture. Bring to a boil, scraping bottom of pan to loosen browned bits.
  6. Add couscous and next 4 ingredients, stirring well. Arrange sausage over couscous.
  7. Remove from heat. Cover and let stand 5 minutes or until liquid is absorbed.

Nutrition Facts

Calories465kcal
Protein14.09%
Fat15.21%
Carbs70.7%

Properties

Glycemic Index
46.45
Glycemic Load
34.63
Inflammation Score
-9
Nutrition Score
34.334347517594%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.5mg
Kaempferol
0.19mg
Myricetin
0.01mg
Quercetin
6.09mg

Nutrients percent of daily need

Calories:465.4kcal
23.27%
Fat:8.7g
13.39%
Saturated Fat:0.87g
5.44%
Carbohydrates:90.98g
30.33%
Net Carbohydrates:76.68g
27.88%
Sugar:33.57g
37.3%
Cholesterol:0mg
0%
Sodium:254.19mg
11.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.14g
36.28%
Manganese:2.67mg
133.57%
Potassium:3222.97mg
92.08%
Copper:1.49mg
74.45%
Fiber:14.31g
57.22%
Magnesium:211.21mg
52.8%
Iron:9.21mg
51.19%
Vitamin B3:9.46mg
47.32%
Vitamin C:36.65mg
44.42%
Phosphorus:430.41mg
43.04%
Vitamin K:41.75µg
39.76%
Vitamin B1:0.57mg
37.87%
Vitamin B2:0.5mg
29.63%
Vitamin B5:2.25mg
22.51%
Vitamin B6:0.4mg
20.15%
Folate:74.05µg
18.51%
Zinc:2.62mg
17.48%
Vitamin A:787.13IU
15.74%
Calcium:120.51mg
12.05%
Selenium:5.09µg
7.26%
Vitamin E:0.93mg
6.21%
Source:My Recipes