Couscous Salad with Chicken, Dates, and Walnuts

Health score
8%
Couscous Salad with Chicken, Dates, and Walnuts
20 min.
6
416kcal

Suggestions

Ingredients

  • 0.4 teaspoon pepper black divided freshly ground
  • cup couscous uncooked
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic cloves mashed
  •  green onion thinly sliced
  • teaspoons ground cumin divided
  • 0.5 cup buttermilk low-fat
  • 12  medjool dates diced pitted
  • 1.5 teaspoons olive oil 
  • 0.4 teaspoon salt divided
  • 12 ounces chicken thighs boneless skinless
  • 0.7 cup walnuts chopped
  • 1.5 cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • broiler

Directions

  1. Preheat broiler to high.
  2. Bring 1 1/2 cups water to a boil in a medium saucepan. Stir in couscous; cover pan.
  3. Remove from heat; let couscous mixture stand, covered, for 5 minutes. Uncover pan; fluff couscous with a fork.
  4. Combine buttermilk, 1 1/2 teaspoons cumin, 1/4 teaspoon salt, and 1/4 teaspoon black pepper in a large bowl, stirring with a whisk.
  5. Add couscous, walnuts, cilantro, dates, and green onion; stir mixture gently to combine.
  6. Drizzle olive oil evenly over chicken thighs; sprinkle both sides of chicken with remaining 1/2 teaspoon cumin, remaining 1/8 teaspoon salt, remaining 1/8 teaspoon pepper, and garlic. Arrange chicken in a single layer in a large ovenproof skillet. Broil chicken for 5 minutes; turn chicken over. Broil an additional 3 minutes or until done.
  7. Remove chicken from pan; let stand 5 minutes.
  8. Pour pan juices into couscous mixture; toss gently to combine. Spoon about 1 cup couscous mixture onto each of 6 plates. Slice chicken crosswise; divide chicken evenly over couscous.

Nutrition Facts

Calories416kcal
Protein16.95%
Fat25.85%
Carbs57.2%

Properties

Glycemic Index
36
Glycemic Load
13.91
Inflammation Score
-4
Nutrition Score
14.412173934605%

Flavonoids

Cyanidin
0.35mg
Kaempferol
0.03mg
Myricetin
0.02mg
Quercetin
0.58mg

Nutrients percent of daily need

Calories:415.8kcal
20.79%
Fat:12.44g
19.14%
Saturated Fat:1.7g
10.61%
Carbohydrates:61.93g
20.64%
Net Carbohydrates:56.21g
20.44%
Sugar:33.28g
36.98%
Cholesterol:54.66mg
18.22%
Sodium:233.95mg
10.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.35g
36.7%
Manganese:0.88mg
44.08%
Vitamin B3:5.16mg
25.8%
Copper:0.51mg
25.44%
Phosphorus:253.7mg
25.37%
Vitamin B6:0.5mg
24.9%
Fiber:5.72g
22.89%
Selenium:14.05µg
20.07%
Magnesium:78.46mg
19.61%
Potassium:635.01mg
18.14%
Vitamin B5:1.57mg
15.67%
Zinc:1.86mg
12.4%
Vitamin B2:0.21mg
12.24%
Vitamin B1:0.18mg
12.07%
Iron:2.11mg
11.69%
Vitamin K:10.38µg
9.88%
Calcium:91.01mg
9.1%
Folate:30.79µg
7.7%
Vitamin B12:0.41µg
6.78%
Vitamin A:171.29IU
3.43%
Vitamin E:0.4mg
2.66%
Vitamin C:1.29mg
1.56%
Source:My Recipes