Your Recipe

Chicken with Couscous

Ingrédient Quantité Calories
Jus de citron 28.7g 6kcal
Broccoli 35.5g 12kcal
Tomates 280g 50kcal
Chicken broiler, raw, meat only boneless breast 452g 542kcal
Couscous cuit 164g 184kcal
Ail 5.62g 8kcal
Sel de table 3g 0kcal
Huile d'olive 31.1g 275kcal
Origan séché 0.505g 1kcal
Poivre noir 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.

Valeurs nutritives
Taille des portions 250 g | ml
Quantité par portion 271
1132
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 11g 14%
Gras saturés 1.8g 9%
Sodium 351mg 15%
Total des glucides 14g 5%
Fibres alimentaires 1.8g 7%
Sucre 2.2g
Protéine 28g 56%
Vitamine D 0mcg 0%
Calcium 27mg 2%
Fer 1mg 5%
Potassium 614mg 13%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 42.506 mcg 5%
Thiamine [B1] 0.169 mg 14%
Riboflavine [B2] 0.239 mg 18%
Niacine [B3] 11.749 mg 73%
Acide pantothénique [B5] 1.978 mg 40%
Vitamine B6 1.032 mg 61%
Cobalamine [B12] 0.237 mcg 0%
Floate [B9] 34.236 mcg 0%
Vitamine C 20.724 mg 23%
Vitamine D 0 mcg 0%
Vitamine E 2.291 mg 15%
Vitamine K 30.04 mcg 25%
Bétaïne 7.956 mg 0%
Choline 101.291 mg 18%
Carbohydrates
nutriment Quantité DV
Total des glucides 14.1 g 5%
Sugars 2.2 g 4%
Fibres alimentaires 1.8 g 7%
Carbohydrate 14.1 g 0%
Glucides nets 11.8g
acides aminés
nutriment Quantité DV
Alanine 1.562 g 0%
Arginine 1.818 g 0%
Acide aspartique 2.59 g 0%
Cystéine 0.321 g 0%
Acide glutamique 4.693 g 0%
Glycine 1.201 g 0%
Histidine 0.997 g 0%
Isoleucine 1.332 g 0%
Leucine 2.246 g 0%
Lysine 2.51 g 0%
Méthionine 0.694 g 0%
Phénylalanine 1.135 g 0%
Proline 1.007 g 0%
Sérine 1.076 g 0%
Thréonine 1.211 g 0%
Tryptophane 0.348 g 0%
Tyrosine 0.973 g 0%
Valine 1.413 g 0%
Minéraux
nutriment Quantité DV
Calcium 26.62 mg 2%
Cuivre 0.12 mg 13%
Fluorure 1.72 mcg 0%
Fer 0.98 mg 5%
Magnésium 46.11 mg 11%
Manganèse 0.21 mg 9%
Phosphore 275.73 mg 22%
Potassium 613.72 mg 13%
Sélénium 37.49 mcg 68%
Sodium 350.57 mg 15%
Zinc 1.06 mg 10%
autres
nutriment Quantité DV
Eau 194.833 g 0%
Cendres 2.965 g 0%