Chicken & vegetable stew with wholemeal couscous

Dairy Free
Health score
49%
Chicken & vegetable stew with wholemeal couscous
40 min.
2
676kcal

Suggestions


Are you looking for a delicious and hearty meal that is not only satisfying but also dairy-free? Look no further than this delightful Chicken & Vegetable Stew with Wholemeal Couscous! Ready in just 40 minutes, this recipe is perfect for busy weeknights or cozy weekend dinners alike.

This stew brings together tender chunks of chicken and a vibrant mix of fresh vegetables, including baby sweetcorn, asparagus tips, and sweet cherry tomatoes, all enriched with aromatic spices like paprika and saffron. The combination not only delivers a burst of flavor but also packs a nutritious punch, making it an excellent choice for health-conscious diners.

The wholemeal couscous serves as the perfect accompaniment, providing a nutty flavor and fluffy texture that perfectly complements the savory stew. With each serving containing 676 calories, this dish is not only indulgent but also well-balanced, satisfying your hunger while keeping you energized throughout the day.

Whether you're preparing a quick lunch or planning a comforting dinner, this Chicken & Vegetable Stew is sure to impress. So grab your frying pan, and let’s get cooking!

Ingredients

  • tbsp olive oil 
  •  chicken breast skinless cut into chunks
  • small onion sliced
  •  garlic clove crushed
  • pinch bell pepper 
  • 50 peas halved
  • 50 asparagus 
  • 50 peas 
  • 50 cherry tomatoes halved
  • 150 ml chicken stock see 
  • 140 couscous 

Equipment

  • bowl
  • frying pan
  • slotted spoon

Directions

  1. Heat the oil in a pan, cook the chicken for 5-6 mins, then remove with a slotted spoon.
  2. Add onion and cook for 2-3 mins before adding the garlic, paprika, saffron, sweetcorn, asparagus, peas and tomatoes. Cook for 2-3 mins more. Return the chicken to the pan, pour in the stock, then cover and simmer for 15 mins.
  3. Meanwhile, cook the couscous following pack instructions. To serve, fluff the couscous with a fork and divide between 2 bowls before spooning over the stew.

Nutrition Facts

Calories676kcal
Protein37.99%
Fat19.76%
Carbs42.25%

Properties

Glycemic Index
137.33
Glycemic Load
35.89
Inflammation Score
-8
Nutrition Score
35.182173863701%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
3.18mg
Kaempferol
0.58mg
Myricetin
0.04mg
Quercetin
10.8mg

Nutrients percent of daily need

Calories:676.47kcal
33.82%
Fat:14.52g
22.33%
Saturated Fat:2.64g
16.49%
Carbohydrates:69.85g
23.28%
Net Carbohydrates:62.17g
22.61%
Sugar:6.65g
7.39%
Cholesterol:146.92mg
48.97%
Sodium:385.52mg
16.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:62.81g
125.62%
Vitamin B3:28.7mg
143.48%
Selenium:75.98µg
108.55%
Vitamin B6:2.01mg
100.26%
Phosphorus:700.72mg
70.07%
Manganese:0.92mg
46.07%
Vitamin B5:4.3mg
42.97%
Vitamin C:33.66mg
40.8%
Potassium:1317.53mg
37.64%
Vitamin B1:0.48mg
32.17%
Fiber:7.69g
30.75%
Magnesium:118.79mg
29.7%
Vitamin B2:0.46mg
27.27%
Vitamin K:28.51µg
27.15%
Copper:0.45mg
22.36%
Folate:82.52µg
20.63%
Zinc:2.87mg
19.11%
Iron:3.33mg
18.51%
Vitamin A:780.32IU
15.61%
Vitamin E:1.96mg
13.09%
Vitamin B12:0.45µg
7.53%
Calcium:62.5mg
6.25%
Vitamin D:0.23µg
1.51%