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MEGALOWFOOD Couscous Bowl

Recipe taken from the website https://megalowfood.com/mon-menu-post-fetes-a-ig-bas/

Low GI Public
Course: Main course
Preparation time: 20 minutes
Cooking time: 10 minutes
Energy: 423 kcal / serving

Instructions

  • 1.   Cook the couscous: pour the couscous into a bowl, mix it with the oil, spices, and salt. Boil water with a green tea bag. Immediately pour over the couscous and cover the bowl tightly. Let the couscous swell for 5 to 10 minutes.
  • 2.   Meanwhile, add breadcrumbs and mint to a food processor. Blend until the mint is finely chopped. Add the 2 finely chopped prunes and blend again to distribute them evenly in the mixture.
  • 3.   Finally, add the diced chicken breast, lemon, olive oil, salt, and pepper. Blend and shape about 18 balls with your hands.
  • 4.   Sauté them for a few minutes in a pan over medium-high heat with olive oil until golden brown and cooked.
  • 5.   When the couscous is ready, fluff it with a fork and let it cool.
  • 6.   Mix all the sauce ingredients, set aside.
  • 7.   In the couscous, add the thinly sliced radishes and spinach sprouts, pomegranate seeds, then a drizzle of lemon juice, olive oil. Adjust the seasoning.
  • 8.   Assemble the bowl with these 3 elements and a little finely sliced red onion, then enjoy!

Ingredients for servings

  • Pour les boulettes de poulet :
  • 200 g of chicken cutlet
  • 20 g of breadcrumbs
  • 15 leaf of fresh mint
  • 2 pitted prunes
  • 1 teaspoon of olive oil
  • 1 tablespoon of lemon juice
  • 2 pinch of flower of salt
  • Pour la sauce yaourt-tahini :
  • 120 g of greek sheep yogurt
  • 70 g of sesame paste
  • 1 tablespoon of lemon juice
  • 1 garlic clove
  • 1 pinch of zaatar
  • Pour le taboulé :
  • 100 g of semoule complète d'épeautre
  • 160 g of green tea
  • 1 teaspoon of olive oil
  • ¼ teaspoon of paprika
  • 10 large radish
  • 2 handful of spinach sprout
  • 2 handful of pomegranate seed
  • 1 tablespoon of lemon juice
  • ½ red onions
  • salt (according to taste)
  • pepper (according to taste)

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Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    423 kcal
    21 %
  • Fat
    25,44 g
    36 %
  • of which saturated
    ?
    ?
  • Carbohydrates
    16,35 g
    6 %
  • of which sugar
    ?
    ?
  • Protein
    31,56 g
    63 %
  • Fibers
    4,02 g
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.