Chicken and Winter Veg with Couscous

Name: Chicken and Winter Veg with Couscous
Total time: 1 h
Yield: 4
Ingredients: 1 Tbsp olive oil; 1 onion (chopped); 1 clove garlic cloves (finely chopped); 0.5 tsp ground Cumin; 0.5 tsp ground cilantro; 1 Tbsp tomato puree; 28 ozs canned Tomatoes; 0.875 cup water; 26 ozs Butternut squash (seeds removed and chopped); 18 ozs boneless Chicken breasts (diced); 5 ozs baby Spinach; 1 cup Couscous (heaped); 0.5 cup dried Apricot (roughly chopped); 0.333 cup raisins; 1.125 cups boiling water; salt; freshly ground Black pepper

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Health Score:

87 / 100

Difficulty:

easy

Difficulty

Preparation:

1 hr

Preparation

Calories:

369

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	369 cal.	(18 %)
Protein	38 g	(39 %)
Fat	5 g	(4 %)
Carbohydrates	42 g	(28 %)
Sugar added	0 g	(0 %)
Roughage	9.3 g	(31 %)

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more nutritional values

Vitamin A	0.5 mg	(63 %)
Vitamin D	0 μg	(0 %)
Vitamin E	4.7 mg	(39 %)
Vitamin K	35.2 μg	(59 %)
Vitamin B₁	0.4 mg	(40 %)
Vitamin B₂	0.3 mg	(27 %)
Niacin	23.2 mg	(193 %)
Vitamin B₆	1.1 mg	(79 %)
Folate	156 μg	(52 %)
Pantothenic acid	2.7 mg	(45 %)
Biotin	11.9 μg	(26 %)
Vitamin B₁₂	0.5 μg	(17 %)
Vitamin C	66 mg	(69 %)
Potassium	1,634 mg	(41 %)
Calcium	100 mg	(10 %)
Magnesium	102 mg	(34 %)
Iron	4.7 mg	(31 %)
Iodine	7 μg	(4 %)
Zinc	2.6 mg	(33 %)
Saturated fatty acids	0.9 g
Uric acid	370 mg
Cholesterol	78 mg
Complete sugar	18 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 1 Tbsp olive oil; 1 onion (chopped); 1 clove garlic cloves (finely chopped); ½ tsp ground Cumin; ½ tsp ground cilantro; 1 Tbsp tomato puree; 28 ozs canned Tomatoes; ⅞ cup water; 26 ozs Butternut squash (seeds removed and chopped); 18 ozs boneless Chicken breasts (diced); 5 ozs baby Spinach; 1 cup Couscous (heaped); ½ cup dried Apricot (roughly chopped); 0.333 cup raisins; 1 ⅛ cups boiling water; salt; freshly ground Black pepper

How healthy are the main ingredients?

Tomato Butternut squash Chicken breast Apricot raisins olive oil

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Preparation steps

Heat the oil in a pan and cook the onion for 5-10 minutes until softened. Add the garlic and spices and cook for 1 minute.

Stir in the tomato puree, chopped tomatoes and water and bring to a boil.

Add the butternut squash, cover and cook for 20 minutes.

Add the chicken and cook for a further 10-15 minutes until the chicken is cooked through. Just before serving stir through the spinach until just wilted.

Place the couscous, apricots and raisins in a bowl and pour over the boiling water. Cover and leave to stand for 10 minutes until all the water has been absorbed.

Fluff with a fork and season to taste with salt and pepper.

Serve the couscous with the chicken stew.

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