Lemon chicken with fruity olive couscous

Dairy Free
Health score
40%
Lemon chicken with fruity olive couscous
28 min.
4
722kcal

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Are you ready to elevate your mealtime with a dish that bursts with flavor and is as vibrant as it is nutritious? Introducing our Lemon Chicken with Fruity Olive Couscous, a delightful culinary experience that takes just 28 minutes to prepare. This recipe is not only dairy-free but also embraces a medley of textures and tastes that will dance on your palate.

The star of the dish is the succulent skinless chicken breasts, butterflied to maximize tenderness and marinated in a zesty blend of fresh lemon juice, robust olive oil, and aromatic garlic, accented by a touch of heat from dried chili flakes. Each bite promises to satisfy your hunger while introducing a refreshing citrus zing that will awaken your senses.

But that’s not all! The accompanying couscous is equally enticing, infused with the sweetness of sultanas and the heartiness of chickpeas. This dish is completed with the briny depth of green olives and a sprinkle of fresh parsley, creating a perfect balance of flavors. With a caloric breakdown that embodies a healthy meal, comprising 34.52% protein, this dish stands as a great option for lunch or dinner. Whether you're looking to impress guests or simply spice up your weeknight meals, this Lemon Chicken with Fruity Olive Couscous is sure to become a favorite! Dive in for a meal that’s both satisfying and nourishing!

Ingredients

  •  chicken breast skinless
  •  juice of lemon 
  • tbsp olive oil 
  • tsp pepper dried
  •  garlic clove crushed
  • 200 couscous 
  • 85 golden raisins 
  • 250 ml chicken stock see hot
  • 85 olive green pitted
  • 400 garbanzo beans drained canned
  • tbsp flat parsley chopped

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Butterfly the chicken breasts by cutting through the thickest part of the breast, stopping 1cm before the edge, then opening out like a book.
  2. Whisk together the lemon juice, olive oil, chilli flakes and garlic.
  3. Pour half over the chicken and marinate for 15 mins.
  4. Meanwhile, put the couscous and sultanas in a bowl, then pour over the stock. Cover the bowl with cling film and leave for 5 mins.
  5. Heat a griddle or non-stick frying pan, remove the chicken from the marinade and cook for 4 mins on each side until golden and cooked through.
  6. Fluff up the couscous with a fork and stir in the olives, chickpeas, parsley and the other half of the marinade. Season and serve with the chicken.

Nutrition Facts

Calories722kcal
Protein34.52%
Fat24.21%
Carbs41.27%

Properties

Glycemic Index
56
Glycemic Load
36.53
Inflammation Score
-7
Nutrition Score
34.656521600226%

Flavonoids

Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.21mg
Apigenin
4.1mg
Luteolin
0.15mg
Kaempferol
0.61mg
Myricetin
0.32mg
Quercetin
0.61mg

Nutrients percent of daily need

Calories:722.08kcal
36.1%
Fat:19.37g
29.8%
Saturated Fat:3.2g
20%
Carbohydrates:74.31g
24.77%
Net Carbohydrates:65.53g
23.83%
Sugar:14.15g
15.72%
Cholesterol:146.54mg
48.85%
Sodium:979.81mg
42.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:62.14g
124.27%
Vitamin B3:26.85mg
134.27%
Vitamin B6:2.38mg
119.08%
Selenium:76.49µg
109.28%
Phosphorus:689.25mg
68.93%
Manganese:1.36mg
67.92%
Vitamin B5:4.22mg
42.21%
Potassium:1342.04mg
38.34%
Vitamin K:37.56µg
35.77%
Fiber:8.78g
35.12%
Magnesium:123.23mg
30.81%
Copper:0.49mg
24.57%
Vitamin B2:0.39mg
22.78%
Vitamin B1:0.3mg
19.83%
Iron:3.52mg
19.54%
Zinc:2.66mg
17.71%
Vitamin E:2.52mg
16.81%
Vitamin C:12.66mg
15.34%
Folate:54.58µg
13.65%
Vitamin A:477.62IU
9.55%
Calcium:91.83mg
9.18%
Vitamin B12:0.45µg
7.53%
Vitamin D:0.23µg
1.51%