Chicken With Peppers, Broccolini, and Basil

Dairy Free
Health score
39%
Chicken With Peppers, Broccolini, and Basil
32 min.
4
604kcal

Suggestions

Ingredients

  • tablespoons almonds toasted sliced
  • 0.8 pound broccolini trimmed
  • 0.5 cup basil leaves fresh divided
  •  garlic cloves finely chopped
  • large onion sliced
  • teaspoons vegetable oil; peanut oil preferred divided
  • large bell peppers red divided cut into 1/4-inch pieces,
  • tablespoons red wine vinegar divided
  • pound chicken breasts boneless skinless cut into 1-inch pieces
  • 1.5 cups couscous whole-wheat

Equipment

  • bowl
  • frying pan
  • pot
  • wok

Directions

  1. Bring a pot of water to a boil.
  2. Add broccolini; cook 3 minutes or until tender.
  3. Add 2 cups cooking water and couscous to bowl; cover and let stand 15 minutes.
  4. Drain broccolini; transfer to plate.
  5. Place wok or large skillet over medium-high heat; add 1 1/2 teaspoons oil. Cook pepper, onion, and garlic, stirring, 4 minutes.
  6. Transfer to bowl; cover.
  7. Add remaining 1 1/2 teaspoons oil to wok; cook chicken 4 minutes, stirring, or until almost cooked through.
  8. Add 1 tablespoon vinegar; cook 1 minute more or until chicken is cooked through.
  9. Uncover couscous; stir in remaining 1 tablespoon vinegar and half of basil.
  10. Top platter with peppers, chicken, broccolini, almonds, and remaining basil.
  11. Serve with couscous.

Nutrition Facts

Calories604kcal
Protein26.82%
Fat16.35%
Carbs56.83%

Properties

Glycemic Index
42.25
Glycemic Load
2.17
Inflammation Score
-10
Nutrition Score
28.943043605141%

Flavonoids

Cyanidin
0.18mg
Catechin
0.1mg
Epigallocatechin
0.19mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Luteolin
0.51mg
Isorhamnetin
2.08mg
Kaempferol
0.3mg
Myricetin
0.06mg
Quercetin
7.88mg

Nutrients percent of daily need

Calories:604.01kcal
30.2%
Fat:11.55g
17.77%
Saturated Fat:1.5g
9.39%
Carbohydrates:90.31g
30.1%
Net Carbohydrates:78.12g
28.41%
Sugar:8.95g
9.94%
Cholesterol:72.57mg
24.19%
Sodium:162.64mg
7.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.63g
85.25%
Vitamin C:188.65mg
228.67%
Vitamin A:4261.65IU
85.23%
Vitamin B3:12.99mg
64.97%
Vitamin B6:1.19mg
59.25%
Selenium:37.3µg
53.28%
Fiber:12.19g
48.77%
Phosphorus:313.28mg
31.33%
Iron:4.84mg
26.87%
Vitamin E:3.94mg
26.24%
Manganese:0.42mg
20.83%
Potassium:726.12mg
20.75%
Vitamin B5:1.98mg
19.81%
Vitamin B2:0.28mg
16.72%
Magnesium:66.29mg
16.57%
Vitamin K:16.92µg
16.11%
Calcium:142.49mg
14.25%
Folate:54.81µg
13.7%
Vitamin B1:0.16mg
10.43%
Zinc:1.22mg
8.15%
Copper:0.16mg
7.89%
Vitamin B12:0.23µg
3.78%
Source:My Recipes