Curried Couscous-Stuffed Chicken

Dairy Free
Health score
31%
Curried Couscous-Stuffed Chicken
45 min.
4
497kcal

Suggestions

Ingredients

  • tablespoons almonds sliced
  • 0.3 teaspoon pepper black
  • 0.3 cup couscous uncooked
  • 0.8 teaspoon curry powder 
  • tablespoons cilantro leaves fresh minced
  • teaspoons ginger fresh grated peeled
  •  garlic cloves minced
  • tablespoons golden raisins 
  • 0.1 teaspoon ground cinnamon 
  • 0.8 teaspoon ground cumin 
  • 0.1 teaspoon ground pepper red
  • 1.5 tablespoons mango chutney 
  • tablespoon olive oil 
  • 0.5 cup onion chopped
  • 0.3 cup orange juice 
  • teaspoon salt divided
  • 36 ounce chicken breast halves boneless skinless
  • 0.3 cup water 
  • quarts water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • pot
  • plastic wrap
  • meat tenderizer

Directions

  1. Heat oil in a small saucepan over medium-high heat.
  2. Add onion, ginger, and garlic; saut 2 minutes or until onion is tender. Stir in raisins and almonds; saut 1 minute. Stir in 1/4 cup water, juice, 1 1/2 tablespoons chutney, cumin, curry, 1/4 teaspoon salt, red pepper, and cinnamon. Bring to a boil; gradually stir in couscous.
  3. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
  4. Transfer couscous mixture to a bowl; cool 5 minutes. Stir in cilantro; set aside.
  5. Slice each breast half lengthwise, cutting to, but not through, other side. Open halves, laying breast flat.
  6. Place each breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet.
  7. Sprinkle chicken with remaining 3/4 teaspoon salt and black pepper. Divide couscous mixture into 6 equal portions; spoon each portion down center of each breast half, leaving a 1/2-inch border at each end. Fold sides over filling.
  8. Place a 2-foot-long sheet of heavy-duty plastic wrap on a work surface with 1 of the long sides hanging over the counter's edge by 2 inches.
  9. Place a stuffed breast half, seam side down, on the end farthest from you, and tightly roll the breast toward you, jelly-roll fashion. Twist the ends in opposite directions to form a cylinder. Tie plastic wrap in tight knots against the breast half on each end. Trim off excess wrap close to the knot.
  10. Place a second 2-foot-long sheet of heavy-duty plastic wrap on the work surface; place rolled breast on wrap, and repeat procedure. Repeat with remaining chicken breast halves.
  11. Bring 3 quarts water to a boil in a large stockpot; add chicken. Simmer 20 minutes (do not boil), turning occasionally.
  12. Remove from water, and let stand 10 minutes before unwrapping and cutting into 1/2-inch-thick slices. Top each serving with 1 tablespoon mango chutney, if desired.

Nutrition Facts

Calories497kcal
Protein47.87%
Fat26.12%
Carbs26.01%

Properties

Glycemic Index
105.42
Glycemic Load
15.97
Inflammation Score
-6
Nutrition Score
28.441739103068%

Flavonoids

Cyanidin
0.18mg
Catechin
0.1mg
Epigallocatechin
0.19mg
Epicatechin
0.05mg
Eriodictyol
0.05mg
Hesperetin
1.85mg
Naringenin
0.36mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.2mg
Kaempferol
0.47mg
Myricetin
0.05mg
Quercetin
4.54mg

Nutrients percent of daily need

Calories:496.73kcal
24.84%
Fat:14.22g
21.88%
Saturated Fat:2.28g
14.27%
Carbohydrates:31.86g
10.62%
Net Carbohydrates:28.98g
10.54%
Sugar:12.84g
14.27%
Cholesterol:163.29mg
54.43%
Sodium:921.34mg
40.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:58.64g
117.27%
Vitamin B3:27.67mg
138.33%
Selenium:82.73µg
118.18%
Vitamin B6:2.04mg
102.15%
Phosphorus:626.67mg
62.67%
Vitamin B5:3.94mg
39.4%
Potassium:1202.9mg
34.37%
Magnesium:111.85mg
27.96%
Manganese:0.49mg
24.33%
Vitamin B2:0.4mg
23.26%
Vitamin E:3.07mg
20.45%
Copper:0.38mg
18.95%
Vitamin C:14.24mg
17.26%
Vitamin B1:0.24mg
15.73%
Zinc:2.06mg
13.72%
Iron:2.14mg
11.91%
Fiber:2.88g
11.52%
Vitamin B12:0.51µg
8.5%
Calcium:83.21mg
8.32%
Folate:27.01µg
6.75%
Vitamin K:4.43µg
4.22%
Vitamin A:157.05IU
3.14%
Vitamin D:0.26µg
1.7%
Source:My Recipes