Orange-Currant Chicken with Toasted Walnuts

Dairy Free
Health score
23%
Orange-Currant Chicken with Toasted Walnuts
45 min.
4
433kcal

Suggestions

Ingredients

  • cup couscous uncooked
  • 0.3 cup currants 
  • teaspoon curry powder 
  • tablespoons soya sauce low-sodium
  • tablespoons orange juice 
  • tablespoons orange marmalade 
  • 0.5 teaspoon orange rind grated
  • cup bell pepper red chopped
  • pound skinned cut into bite-size pieces
  • 0.3 cup walnuts toasted chopped
  • 1.8 cups water divided

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Combine first 6 ingredients in a small bowl; set aside.
  2. Place a nonstick skillet coated with cooking spray over medium-high heat until hot.
  3. Add chicken and bell pepper saut 4 minutes or until chicken is browned. Stir in 1/4 cup water, scraping pan to loosen browned bits. Stir in currant mixture, and cook chicken over medium heat 2 minutes or until slightly thick. Set chicken aside, and keep warm.
  4. Bring 1 1/2 cups water to a boil in a medium saucepan; gradually stir in couscous.
  5. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
  6. Serve chicken and sauce over couscous.
  7. Sprinkle with walnuts.

Nutrition Facts

Calories433kcal
Protein29.74%
Fat17.01%
Carbs53.25%

Properties

Glycemic Index
49.75
Glycemic Load
23.79
Inflammation Score
-8
Nutrition Score
22.99173891026%

Flavonoids

Cyanidin
0.2mg
Eriodictyol
0.02mg
Hesperetin
1.52mg
Naringenin
0.27mg
Luteolin
0.23mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:433.27kcal
21.66%
Fat:8.24g
12.68%
Saturated Fat:1.19g
7.44%
Carbohydrates:58.05g
19.35%
Net Carbohydrates:53.71g
19.53%
Sugar:19.36g
21.51%
Cholesterol:72.57mg
24.19%
Sodium:444.63mg
19.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.41g
64.82%
Vitamin B3:14.15mg
70.74%
Vitamin C:57.19mg
69.32%
Vitamin B6:1.11mg
55.35%
Selenium:37µg
52.85%
Manganese:0.76mg
38.11%
Phosphorus:376.37mg
37.64%
Vitamin A:1251.32IU
25.03%
Vitamin B5:2.37mg
23.72%
Potassium:762.91mg
21.8%
Magnesium:78.44mg
19.61%
Fiber:4.34g
17.37%
Copper:0.34mg
16.99%
Vitamin B1:0.22mg
14.95%
Vitamin B2:0.24mg
13.84%
Folate:48.23µg
12.06%
Iron:1.79mg
9.95%
Zinc:1.49mg
9.91%
Vitamin E:1.03mg
6.84%
Calcium:51.78mg
5.18%
Vitamin B12:0.23µg
3.78%
Vitamin K:3.16µg
3.01%
Source:My Recipes