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Light Couscous

Caloric value per serving: 303 kcal https://www.cuisineaz.com/recettes/couscous-light-58365.aspx

Midday Public
Course: Main course
Preparation time: 20 minutes
Cooking time: 60 minutes
Cost per serving: 1,66 €
Energy: 453 kcal / serving
Nutritional score:

Instructions

  • 1.   In a non-stick pot, brown the chicken in a drizzle of olive oil. 5 minutes before the end of cooking, add the meatballs and set aside.
  • 2.   In the same pot, sauté the diced vegetables (except for the tomato and zucchini).
  • 3.   Add the spices, salt, and pepper. When the vegetables are golden, add the tomatoes and zucchini.
  • 4.   Cover everything with water and add the chicken and meatballs. Cover and let simmer for 45 minutes.
  • 5.   Just before serving, prepare the couscous grains (pour them into 1/4 liter of boiling water, let them swell).
  • 6.   Mix everything together and serve.

Notes & Suggestions

  • Energy 2,624.34 kJ / 626.24 kCal
    Fat 12.55 g of which saturated 0.97 g
    Carbohydrates 84.59 g of which sugars 11.00 g
    Fiber 15.15 g
    Protein 44.33 g
    Sodium 420.88 mg

Ingredients for servings

  • 1 turnip
  • 1 zucchini
  • 1 small chickpeas (canned, drained weight)
  • 2 onions
  • 1 bell pepper
  • 2 tomatoes
  • 1 carrot
  • 2 chicken breast
  • 4 meatballs
  • 1 pinch of ground cumin
  • 1 pinch of paprika
  • 200 g of couscous semolina

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Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    453 kcal
    23 %
  • Fat
    8,23 g
    12 %
  • of which saturated
    2,57 g
    13 %
  • Carbohydrates
    53,73 g
    21 %
  • of which sugar
    9,34 g
    10 %
  • Protein
    34,62 g
    69 %
  • Fibers
    8,69 g
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.