Your Recipe

Chicken or Beef Kebabs with Grilled Vegetables and Couscous

Zutat  Menge  Kalorien 
Zitronensaft 15g 3kcal
Paprika, roh, gelb, süß 150g 39kcal
Paprika, roh, gelb, süß 150g 41kcal
Zucchini 200g 42kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 500g 600kcal
Couscous trocken 175g 658kcal
Olivenöl 30g 265kcal
Oregano getrocknet 1g 3kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 150g 66kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 500g chicken breast or beef sirloin, cut into cubes
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 zucchini, sliced
• 1 red onion, cut into chunks
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Wooden or metal skewers
• 1 cup couscous

Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, mix olive oil, lemon juice, dried oregano, salt, and pepper. Add meat and vegetables, and toss to coat.
3. Thread meat and vegetables onto skewers, alternating pieces.
4. Grill kebabs for 10-12 minutes, turning occasionally, until meat is cooked through and vegetables are tender.
5. Cook couscous according to package instructions. Serve kebabs with couscous.

Nährwertangaben 
Portionsgröße  343 g | ml
Menge pro Portion  429
1796
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 12g 15%
Gesättigte Fettsäuren  1.9g 9%
Natrium 65mg 3%
Gesamte Kohlenhydrate  44g 16%
Ballaststoffe  4.8g 17%
Zucker  3.8g
Protein  36g 72%
Vitamin D 0mcg 0%
Kalzium 45mg 3%
Eisen  1.9mg 11%
Kalium 959mg 20%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 86.588 mcg 10%
Thiamin [B1] 0.242 mg 20%
Riboflavin [B2] 0.317 mg 24%
Niacin [B3] 14.595 mg 91%
Pantothensäure [B5] 2.785 mg 56%
Vitamin B6 1.309 mg 77%
Cobalamin [B12] 0.263 mcg 0%
Folat [B9] 58.343 mcg 0%
Vitamin C 138.357 mg 154%
Vitamin D 0 mcg 0%
Vitamin E 2.424 mg 16%
Vitamin K 18.407 mcg 15%
Betain 8.82 mg 0%
Cholin 105.02 mg 19%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  44.2 g 16%
Sugars 3.8 g 8%
Ballaststoffe  4.8 g 17%
Carbohydrate 40.5 g 0%
Netto-Kohlenhydrate 40.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.902 g 0%
Arginin 2.197 g 0%
Asparaginsäure 3.202 g 0%
Cystein 0.482 g 0%
Glutaminsäure 6.455 g 0%
Glycin 1.498 g 0%
Histidin 1.206 g 0%
Isoleucin 1.666 g 0%
Leucin 2.819 g 0%
Lysin 2.911 g 0%
Methionin 0.851 g 0%
Phenylalanin 1.48 g 0%
Prolin 1.574 g 0%
Serin 1.425 g 0%
Threonin 1.471 g 0%
Tryptophan 0.447 g 0%
Tyrosin 1.208 g 0%
Valin 1.785 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 44.67 mg 3%
Kupfer 0.28 mg 31%
Fluorid 0 mcg 0%
Eisen  1.89 mg 11%
Magnesium 84.78 mg 20%
Mangan 0.6 mg 26%
Phosphor 421.92 mg 34%
Kalium 959.21 mg 20%
Selen 29 mcg 53%
Natrium 65 mg 3%
Zink 1.86 mg 17%
andere
Nährstoff Menge  DV
Wasser 248.283 g 0%
Asche 2.743 g 0%