Greek Chicken with Lemon Couscous

Dairy Free
Health score
16%
Greek Chicken with Lemon Couscous
45 min.
4
423kcal

Suggestions

Ingredients

  • 10 ounce couscous uncooked
  • teaspoon parsley flakes dried
  • 1.3 cups less-sodium chicken broth fat-free
  • 0.5 teaspoon garlic powder 
  • tablespoons juice of lemon fresh ( 2 lemons)
  • tablespoon lemon rind grated
  • teaspoons butter reduced-calorie
  • teaspoon oregano dried
  • 0.3 teaspoon pepper 
  • 0.3 teaspoon salt 
  • 16 ounce skinned 

Equipment

  • sauce pan
  • broiler
  • broiler pan

Directions

  1. Prepare broiler.
  2. Combine first 4 ingredients; sprinkle over both sides of chicken.
  3. Place chicken on rack of a broiler pan coated with cooking spray. Broil 5 1/2 inches from heat 12 minutes or until done, turning once.
  4. Meanwhile, combine broth and next 4 ingredients in a saucepan; bring to a boil.
  5. Remove from heat, and stir in couscous. Cover and let stand 5 minutes or until liquid is absorbed and couscous is tender.
  6. Spoon couscous evenly onto 4 serving plates; top each serving with a chicken breast half. If desired, garnish with lemon slices and oregano sprigs.

Nutrition Facts

Calories423kcal
Protein32.73%
Fat12.2%
Carbs55.07%

Properties

Glycemic Index
26.75
Glycemic Load
33.4
Inflammation Score
-6
Nutrition Score
17.71956528788%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Apigenin
1.13mg
Isorhamnetin
0.08mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:422.7kcal
21.14%
Fat:5.58g
8.59%
Saturated Fat:1.16g
7.25%
Carbohydrates:56.73g
18.91%
Net Carbohydrates:52.7g
19.17%
Sugar:0.48g
0.54%
Cholesterol:72.57mg
24.19%
Sodium:598.37mg
26.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.71g
67.42%
Vitamin B3:14.74mg
73.72%
Selenium:37.99µg
54.27%
Vitamin B6:0.96mg
47.86%
Phosphorus:370.68mg
37.07%
Manganese:0.63mg
31.32%
Vitamin B5:2.61mg
26.13%
Potassium:586.68mg
16.76%
Magnesium:64.31mg
16.08%
Fiber:4.02g
16.08%
Vitamin B1:0.2mg
13.31%
Copper:0.23mg
11.47%
Vitamin B2:0.19mg
11.26%
Vitamin C:7.7mg
9.34%
Zinc:1.3mg
8.65%
Iron:1.53mg
8.5%
Vitamin B12:0.37µg
6.19%
Folate:23.32µg
5.83%
Calcium:38.16mg
3.82%
Vitamin K:3.88µg
3.7%
Vitamin E:0.41mg
2.74%
Vitamin A:134.54IU
2.69%
Source:My Recipes