5-a-day couscous

If you have approximately 40 minutes to spend in the kitchen, 5-a-day couscous might be a spectacular dairy free recipe to try. This main course has 1094 calories, 61g of protein, and 64g of fat per serving. This recipe serves 1. For $4.47 per serving, this recipe covers 50% of your daily requirements of vitamins and minerals. If you have dried chilli flakes, parsley, red onion, and a few other ingredients on hand, you can make it. This recipe from BBC Good Food has 173 fans. All things considered, we decided this recipe deserves a spoonacular score of 98%. This score is super. If you like this recipe, you might also like recipes such as Rose Colored Couscous (Israeli Couscous with Beets and Walnuts), Fish With Couscous Salad Recipe (omega 3 And Couscous), and Fresh Stuffed Tomatoes – or the day California Tomato Farmers saved the day.

Servings: 1

Preparation duration: 10 minutes

Cooking duration: 30 minutes

 

Ingredients:

1 medium courgette, cut into small chunks

1 medium carrot, cut into small chunks

1 medium red onion, cut into wedges

85g mushroom, quartered

handful cherry tomatoes (about 8)

2 garlic cloves, peeled

1 tbsp olive oil

½ tsp paprika

½ tsp dried chilli flakes

2 bone-in chicken thighs, skin on

50g couscous

½ small pack parsley or mint, roughly chopped

Equipment:

oven

baking pan

bowl

Cooking instruction summary:

Heat the oven to 200C/180C fan/gas 6. Put the vegetables and garlic on a baking tray. Season well, drizzle with 1 tbsp olive oil and mix until everything is coated. Sprinkle the spices and some seasoning over the chicken thighs, then rub into the skin and flesh. Drizzle a little oil over the skin and nestle the thighs among the veg. Roast in the oven for 25-30 mins until the vegetables are starting to crisp and the chicken is cooked through. About 10 mins before the chicken and vegetables are done, put the couscous in a bowl and just cover with boiling water, cover with cling film and set aside for 5 mins. Fork through the couscous to separate the grains. Toss the vegetables and parsley or mint through the couscous, season, then transfer to a serving plate. Top with the chicken and drizzle over the sweet chilli sauce, if you like.

 

Step by step:


1. Heat the oven to 200C/180C fan/gas

2. Put the vegetables and garlic on a baking tray. Season well, drizzle with 1 tbsp olive oil and mix until everything is coated.

3. Sprinkle the spices and some seasoning over the chicken thighs, then rub into the skin and flesh.

4. Drizzle a little oil over the skin and nestle the thighs among the veg. Roast in the oven for 25-30 mins until the vegetables are starting to crisp and the chicken is cooked through.

5. About 10 mins before the chicken and vegetables are done, put the couscous in a bowl and just cover with boiling water, cover with cling film and set aside for 5 mins.

6. Fork through the couscous to separate the grains. Toss the vegetables and parsley or mint through the couscous, season, then transfer to a serving plate. Top with the chicken and drizzle over the sweet chilli sauce, if you like.


Nutrition Information:

Quickview
1094k Calories
61g Protein
63g Total Fat
70g Carbs
59% Health Score
Limit These
Calories
1094k
55%

Fat
63g
98%

  Saturated Fat
15g
95%

Carbohydrates
70g
24%

  Sugar
16g
18%

Cholesterol
283mg
94%

Sodium
320mg
14%

Get Enough Of These
Protein
61g
123%

Vitamin A
12080IU
242%

Vitamin B3
20mg
103%

Vitamin B6
1mg
92%

Selenium
64µg
92%

Vitamin C
68mg
83%

Phosphorus
779mg
78%

Manganese
1mg
63%

Vitamin B2
1mg
62%

Potassium
2048mg
59%

Vitamin B5
5mg
57%

Vitamin K
43µg
42%

Fiber
10g
41%

Copper
0.81mg
40%

Vitamin B1
0.59mg
39%

Zinc
5mg
38%

Magnesium
150mg
38%

Vitamin B12
1µg
31%

Folate
124µg
31%

Vitamin E
4mg
30%

Iron
5mg
29%

Calcium
140mg
14%

Vitamin D
0.46µg
3%

covered percent of daily need
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Food Trivia

In 2012, divers discovered a 2,000-year-old Roman shipwreck that was so well preserved even the food was intact in its storage jars.

Food Joke

A man told his doctor, "I don't think my wife's hearing is as good as it used to be. What should I do?" The doctor replied, "Try this test first. When your wife is at the sink doing dishes, stand fifteen feet behind her and ask her a question. If she doesn't respond, keep moving closer, asking the question until she hears you." He went home and saw his wife preparing dinner. Standing fifteen feet behind her he said, "What's for dinner, honey?" Hearing no reply, he moved up to ten feet behind her and repeated the question. Still no reply, so he moved to five feet. Finally he stood directly behind her and said, "Honey, what's for dinner tonight?" She turned around and yelled in his face, "For the fourth time, I SAID CHICKEN, you deaf old goat!

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