Your Recipe

Chicken with Couscous

Ingredient Amount Calories
Lemon juice 28.7g 6kcal
Broccoli, raw 35.5g 12kcal
Tomatoes 280g 50kcal
Chicken broiler, raw, meat only boneless breast 452g 542kcal
Cooked Couscous 164g 184kcal
Garlic 5.62g 8kcal
Salt, table 3g 0kcal
Olive oil 31.1g 275kcal
Oregano dried 0.505g 1kcal
Black pepper 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.

Nutrition Facts
Portion Size 250 g | ml
Amount Per Portion 271
1132
kcal
kilojoules
% Daily Value *
Total Fat 11g 14%
Saturated Fat 1.8g 9%
Sodium 351mg 15%
Total Carbohydrate 14g 5%
Dietary Fiber 1.8g 7%
Sugar 2.2g
Protein 28g 56%
Vitamin D 0mcg 0%
Calcium 27mg 2%
Iron 1mg 5%
Potassium 614mg 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Print Pdf
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 1.978 mg 40%
Vitamin B6 1.032 mg 61%
Cobalamin [B12] 0.237 mcg 0%
Floate [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%
Betaine 7.956 mg 0%
Choline 101.291 mg 18%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 14.1 g 5%
Sugars 2.2 g 4%
Dietary fiber 1.8 g 7%
Carbohydrate 14.1 g 0%
Net carbs 11.8g
Aminoacids
Nutrient Amount DV
Alanine 1.562 g 0%
Arginine 1.818 g 0%
Aspartic acid 2.59 g 0%
Cysteine 0.321 g 0%
Glutamic acid 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%
Methionine 0.694 g 0%
Phenylalanine 1.135 g 0%
Proline 1.007 g 0%
Serine 1.076 g 0%
Threonine 1.211 g 0%
Tryptophan 0.348 g 0%
Tyrosine 0.973 g 0%
Valine 1.413 g 0%
Minerals
Nutrient Amount DV
Calcium 26.62 mg 2%
Copper 0.12 mg 13%
Fluoride 1.72 mcg 0%
Iron 0.98 mg 5%
Magnesium 46.11 mg 11%
Manganese 0.21 mg 9%
Phosphorus 275.73 mg 22%
Potassium 613.72 mg 13%
Selenium 37.49 mcg 68%
Sodium 350.57 mg 15%
Zinc 1.06 mg 10%
Other
Nutrient Amount DV
Water 194.833 g 0%
Ash 2.965 g 0%