Lemon-Olive Chicken with Minted Couscous

Dairy Free
Health score
31%
Lemon-Olive Chicken with Minted Couscous
45 min.
2
556kcal

Suggestions

Ingredients

  • 0.7 cup chickpeas canned drained (garbanzo beans)
  • 12 ounce skinned chicken breast halves 
  • servings minted couscous 
  • 16 ounce less-sodium chicken broth fat-free canned
  • teaspoon flour all-purpose
  • large garlic clove minced
  • 0.3 cup olives green sliced
  • 0.5 teaspoon ground cinnamon 
  • 0.5 teaspoon ground cumin 
  • slices optional: lemon 
  • teaspoon olive oil divided
  • 0.5 cup onion separated thinly sliced
  • 0.3 teaspoon paprika 
  • 0.5 cup water 

Equipment

  • frying pan

Directions

  1. Heat 1/2 teaspoon oil in a large nonstick skillet over medium-high heat.
  2. Add chicken; cook 4 minutes on each side or until browned.
  3. Remove chicken from pan; set aside.
  4. Heat 1/2 teaspoon olive oil in pan over medium heat.
  5. Add onion and garlic, and saut 3 minutes. Stir in flour, cumin, cinnamon, and paprika; saut 30 seconds.
  6. Add broth and water; bring to a simmer.
  7. Add chicken and lemon slices; cover and simmer 30 minutes or until chicken is done. Stir in chickpeas and olives, and cook until thoroughly heated.
  8. Serve over Minted Couscous.
  9. Garnish with sliced mint leaves, if desired.

Nutrition Facts

Calories556kcal
Protein35.7%
Fat18.15%
Carbs46.15%

Properties

Glycemic Index
143.92
Glycemic Load
32.97
Inflammation Score
-7
Nutrition Score
28.842173913251%

Flavonoids

Eriodictyol
2.99mg
Hesperetin
3.91mg
Naringenin
0.08mg
Apigenin
0.01mg
Luteolin
0.37mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.11mg
Quercetin
8.31mg

Nutrients percent of daily need

Calories:556.11kcal
27.81%
Fat:11.08g
17.05%
Saturated Fat:1.81g
11.29%
Carbohydrates:63.41g
21.14%
Net Carbohydrates:55.81g
20.29%
Sugar:2.54g
2.83%
Cholesterol:108.86mg
36.29%
Sodium:1552.54mg
67.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.05g
98.1%
Vitamin B3:21.47mg
107.33%
Selenium:61.53µg
87.9%
Vitamin B6:1.72mg
86.22%
Manganese:1.18mg
58.85%
Phosphorus:552.77mg
55.28%
Vitamin B5:3.73mg
37.31%
Fiber:7.6g
30.39%
Potassium:987.75mg
28.22%
Magnesium:99.27mg
24.82%
Copper:0.39mg
19.5%
Vitamin B1:0.29mg
19.05%
Vitamin B2:0.3mg
17.68%
Iron:3.05mg
16.94%
Vitamin C:13mg
15.76%
Zinc:2.08mg
13.87%
Vitamin B12:0.79µg
13.23%
Folate:46.86µg
11.72%
Vitamin E:1.39mg
9.24%
Calcium:88.1mg
8.81%
Vitamin A:260.52IU
5.21%
Vitamin K:2.35µg
2.24%
Vitamin D:0.17µg
1.13%
Source:My Recipes