Chicken with Couscous

Gluten Free
Dairy Free
Health score
35%
Chicken with Couscous
45 min.
4
323kcal

Suggestions

Ingredients

  •  carrots thinly sliced
  • 0.5 cup jalapeno finely chopped
  • teaspoon cornstarch 
  • 1.5 teaspoons curry powder 
  • 1.5 teaspoons ginger fresh grated
  •  spring onion thinly sliced
  • 0.5 teaspoon ground coriander 
  • pinch pepper black
  • 3.3 cups chicken broth low-sodium
  • tablespoons olive oil 
  • cup oats 
  •  chicken breast halves boneless skinless cut into cubes
  •  zucchini diced

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. In a medium saucepan, bring 2 cups of the chicken broth to a boil. Stir in couscous and 1 1/2 teaspoons of the olive oil. Turn off heat, cover, and let stand 10 minutes.
  2. Heat 1 tablespoon olive oil in a medium skillet over medium heat. Stir in the chicken, season with pepper, and cook until no longer pink and juices run clear.
  3. Remove chicken from the skillet, and set aside.
  4. Heat the remaining olive oil in the skillet over medium heat. Stir in the jalapeno peppers and carrot, and saute about 2 minutes.
  5. Mix in the zucchini, green onions, ginger, and 1/4 cup chicken broth. Continue to cook and stir until tender, about 5 minutes.
  6. In a small bowl, blend the remaining 1 cup chicken broth with curry powder, coriander, and cornstarch.
  7. Pour over the vegetables. Return chicken to the skillet. Continue cooking about 2 minutes until chicken is coated and the broth mixture begins to thicken.
  8. Serve over the couscous.

Nutrition Facts

Calories323kcal
Protein38.53%
Fat35.16%
Carbs26.31%

Properties

Glycemic Index
60.71
Glycemic Load
8.68
Inflammation Score
-9
Nutrition Score
25.919564952021%

Flavonoids

Apigenin
0.01mg
Luteolin
0.18mg
Kaempferol
0.16mg
Myricetin
0.01mg
Quercetin
1.89mg

Nutrients percent of daily need

Calories:323.06kcal
16.15%
Fat:12.88g
19.81%
Saturated Fat:2.26g
14.1%
Carbohydrates:21.68g
7.23%
Net Carbohydrates:17.93g
6.52%
Sugar:3.19g
3.55%
Cholesterol:72.32mg
24.11%
Sodium:206.2mg
8.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.75g
63.49%
Vitamin B3:15.18mg
75.89%
Selenium:43.48µg
62.11%
Vitamin A:2898.1IU
57.96%
Manganese:1.06mg
53.23%
Vitamin B6:1.05mg
52.46%
Phosphorus:421.87mg
42.19%
Vitamin C:26.24mg
31.8%
Vitamin K:30.71µg
29.25%
Magnesium:103.28mg
25.82%
Potassium:903.27mg
25.81%
Vitamin B5:1.94mg
19.4%
Vitamin B2:0.27mg
15.76%
Vitamin B1:0.23mg
15.07%
Fiber:3.75g
15%
Vitamin E:2.14mg
14.29%
Iron:2.46mg
13.67%
Copper:0.26mg
12.98%
Zinc:1.79mg
11.9%
Folate:35.7µg
8.93%
Vitamin B12:0.42µg
6.96%
Calcium:49.22mg
4.92%
Source:Allrecipes