• med fat 4.10g 4.10%
  • low sat fat 0.74g 0.74%
  • low salt 31.24mg 0.03%
  • low sugar 1.69g 1.69%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Boil water and pour over the couscous in a mixing bowl. Stir for 30 seconds and let stand, covered, for 5 minutes.
  2. With a fork, loosen the couscous to break up any large clumps.
  3. When cool, gently rub the couscous between the palms of your hands to break up any small lumps.
  4. Cut the eggplant, zucchinis, parsnips, red capsicums, carrots and leeks into 1cm cubes.
  5. Place the diced vegetables in a large mixing bowl.
  6. Sprinkle the coriander, cumin and chilli over the vegetables and mix in well.
  7. Add the canola oil and again mix well.
  8. Put the vegetables on a roasting tray and roast at 170°C for 15 minutes, stirring every 5 minutes.
  9. Remove the vegetables from the oven and mix in with the couscous. Heat through in oven for 10 minutes.
  10. Fry chicken in hot pan for 4-5 minutes or until cooked and serve with the spiced vegetable couscous. Garnish with chopped parsley.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
463.45g
100.00g
Energy (kJ)
1837.75kJ
396.54kJ
Protein (g)
30.57g
6.60g
Total fat (g)
19.02g
4.10g
- Saturated fat (g)
3.44g
0.74g
- Polyunsaturated fat (g)
3.72g
0.80g
- Monounsaturated fat (g)
9.63g
2.08g
Cholesterol (mg)
108.75mg
23.47mg
Carbohydrate-available (g)
33.68g
7.27g
CarbohydrateSE (g)
33.68g
7.27g
- Sugars (g)
7.85g
1.69g
Water (g)
370.66g
79.98g
Dietary fibre (g)
5.67g
1.22g
Thiamin (mg)
0.28mg
0.06mg
Riboflavin (mg)
0.34mg
0.07mg
Niacin (mg)
7.64mg
1.65mg
Niacin equivalents (mg)
14.48mg
3.13mg
Vitamin C (mg)
71.01mg
15.32mg
Total folate (ug)
119.64ug
25.81ug
Total vitamin A equivalents (ug)
677.97ug
146.29ug
Retinol (ug)
37.50ug
8.09ug
Beta carotene equivalents (ug)
3830.05ug
826.42ug
Sodium (mg)
144.77mg
31.24mg
Potassium (mg)
1026.88mg
221.57mg
Magnesium (mg)
74.72mg
16.12mg
Calcium (mg)
87.13mg
18.80mg
Phosphorus (mg)
402.82mg
86.92mg
Iron (mg)
2.59mg
0.56mg
Zinc (mg)
3.04mg
0.66mg

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