Your Recipe

Chicken with Couscous

Zutat  Menge  Kalorien 
Zitronensaft 28.7g 6kcal
Brokkoli, roh 35.5g 12kcal
Tomaten 280g 50kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 452g 542kcal
Gekochter Couscous 164g 184kcal
Knoblauch 5.62g 8kcal
Speisesalz 3g 0kcal
Olivenöl 31.1g 275kcal
Oregano getrocknet 0.505g 1kcal
Schwarzer Pfeffer 1.15g 3kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1-1/2 cups fresh broccoli florets
1 package (5.8 ounces) roasted garlic and olive oil couscous
1 cup water
1 teaspoon plus 2 tablespoons olive oil, divided
4 boneless skinless chicken breast halves (4 ounces each)
1/2 teaspoon salt
1/2 teaspoon pepper
2 tablespoons lemon juice
2 teaspoons minced garlic
1/2 teaspoon dried oregano
1 large tomato, seeded and chopped
Directions
1. In a large saucepan, combine the broccoli, contents of the couscous seasoning packet, water and 1 teaspoon oil. Bring to a boil. Stir in couscous. Cover and remove from the heat; let stand for 5 minutes.
2. Meanwhile, flatten chicken to 1/4-in. thickness. Sprinkle with salt and pepper. Combine the lemon juice, garlic and oregano; rub over chicken. In a large skillet, brown chicken in remaining oil over medium heat for 8-10 minutes or until juices run clear. Stir tomato into the couscous; serve with chicken.

Nährwertangaben 
Portionsgröße  250 g | ml
Menge pro Portion  271
1132
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  1.8g 9%
Natrium 351mg 15%
Gesamte Kohlenhydrate  14g 5%
Ballaststoffe  1.8g 7%
Zucker  2.2g
Protein  28g 56%
Vitamin D 0mcg 0%
Kalzium 27mg 2%
Eisen  1mg 5%
Kalium 614mg 13%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 42.506 mcg 5%
Thiamin [B1] 0.169 mg 14%
Riboflavin [B2] 0.239 mg 18%
Niacin [B3] 11.749 mg 73%
Pantothensäure [B5] 1.978 mg 40%
Vitamin B6 1.032 mg 61%
Cobalamin [B12] 0.237 mcg 0%
Folat [B9] 34.236 mcg 0%
Vitamin C 20.724 mg 23%
Vitamin D 0 mcg 0%
Vitamin E 2.291 mg 15%
Vitamin K 30.04 mcg 25%
Betain 7.956 mg 0%
Cholin 101.291 mg 18%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  14.1 g 5%
Sugars 2.2 g 4%
Ballaststoffe  1.8 g 7%
Carbohydrate 14.1 g 0%
Netto-Kohlenhydrate 11.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.562 g 0%
Arginin 1.818 g 0%
Asparaginsäure 2.59 g 0%
Cystein 0.321 g 0%
Glutaminsäure 4.693 g 0%
Glycin 1.201 g 0%
Histidin 0.997 g 0%
Isoleucin 1.332 g 0%
Leucin 2.246 g 0%
Lysin 2.51 g 0%
Methionin 0.694 g 0%
Phenylalanin 1.135 g 0%
Prolin 1.007 g 0%
Serin 1.076 g 0%
Threonin 1.211 g 0%
Tryptophan 0.348 g 0%
Tyrosin 0.973 g 0%
Valin 1.413 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 26.62 mg 2%
Kupfer 0.12 mg 13%
Fluorid 1.72 mcg 0%
Eisen  0.98 mg 5%
Magnesium 46.11 mg 11%
Mangan 0.21 mg 9%
Phosphor 275.73 mg 22%
Kalium 613.72 mg 13%
Selen 37.49 mcg 68%
Natrium 350.57 mg 15%
Zink 1.06 mg 10%
andere
Nährstoff Menge  DV
Wasser 194.833 g 0%
Asche 2.965 g 0%