SummerCourse: Main coursePreparation time: 20 minutesCooking time: 10 minutesCost per serving: 1,41 €Energy: 549 kcal / serving
Nutritional score:
Instructions
1. Sauté the salted chicken breast in a little bit of oil for 6 minutes on each side.
Set aside, let it cool, and place in the fridge.
2. Pour the couscous into a bowl with half a teaspoon of salt.
Drizzle with the lemon juice, 2 tablespoons of oil, 1 tablespoon of raisins, and 5 cl of cold water.
Mix and let it swell in the fridge for 15 minutes.
3. Meanwhile, wash the vegetables.
Remove the tough core of the tomato and cut it into quarters.
Remove the seeds and dice it into small pieces. Add salt.
4. Peel the half cucumber, cut it in half, and remove the central part with a teaspoon. Add salt.
Cut the cucumber into half-centimeter slices lengthwise, then cut each slice into very small cubes.
5. Remove the white membranes and seeds from the yellow bell pepper and dice it.
Separate the mint leaves from the stem and finely chop them.
Add all the diced vegetables and fresh mint to the flavored couscous.
6. To finish
Season with pepper, mix, and let it chill in the fridge for at least 30 minutes before consuming.
Serve the tabouleh with the cooked chicken sliced thinly, a drizzle of olive oil, and a mint leaf.
Notes & Suggestions
Average nutritional values per serving
Energy 2,443.13 kJ / 585.16 kCal
Fat 22.46 g, of which saturated 3.36 g
Carbohydrates 63.17 g, of which sugars 9.40 g
Fiber 5.94 g
Protein 28.11 g
Sodium 473.85 mg
Ingredients for
servings
140g of
medium wheat semolina
1
chicken cutlet
1
tomato
½
cucumbers
½
yellow bell peppers
1sprig of
fresh mint
20g of
raisin
1
lemon
4cl of
olive oil
salt
(according to taste)
pepper
(according to taste)
Rates
No reviews
Nutritional information *
Per serving
% RDA
Energy value
549 kcal
27 %
Fat
20,37 g
29 %
of which saturated
3,3 g
16 %
Carbohydrates
62,25 g
24 %
of which sugar
11,97 g
13 %
Protein
23,72 g
47 %
Fibers
4,4 g
?
More data
Salt
0,08 g
1 %
Cholesterol
41 mg
?
sodium
30 mg
?
magnesium
60 mg
20 %
phosphorus
270 mg
34 %
potassium
793 mg
40 %
calcium
40 mg
5 %
manganese
2 mg
90 %
iron
1 mg
10 %
copper
0 mg
33 %
zinc
2 mg
14 %
selenium
1 µg
1 %
iodine
?
?
vitamin A
0 µg
0 %
beta-carotene
?
?
vitamin D
0 µg
0 %
vitamin E
6 mg
57 %
vitamin K
?
?
vitamin C
73 mg
122 %
vitamin B1
0 mg
22 %
vitamin B2
0 mg
6 %
vitamin B3
9 mg
49 %
vitamin B5
2 mg
29 %
vitamin B6
0 mg
22 %
vitamin B12
0 µg
11 %
vitamin B9
100 µg
50 %
Less data
* As an indication, before cooking, RDA of the EU.