• med fat 3.07g 3.07%
  • low sat fat 0.51g 0.51%
  • low salt 26.94mg 0.02%
  • low sugar 1.43g 1.43%
*As guideline of daily recommended intake per 100g

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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. With a fork, loosen the couscous to break up any large clumps.
  2. When cool, gently rub the couscous between the palms of your hands to break up any small lumps.
  3. Cut the zucchinis, red capsicums, carrots and red onion into a uniform 1cm dice. Place the diced vegetables in a large mixing bowl.
  4. Sprinkle the coriander, cumin and chilli over the vegetables and mix in well. Add the canola oil and again mix well. Put the vegetables on a roasting tray and roast at 170 °C for 15 minutes, stirring every 5 minutes.
  5. Remove the vegetables from the oven and mix in with the couscous (and canned chickpeas if using as an alternative). Heat through in oven for 10 minutes.
  6. Fry chicken in hot pan for 4 - 5 minutes or until cooked and serve with the spiced vegetable couscous. Garnish with chopped parsley and a dollop of yoghurt.

Nutritional information:

Average quantity per Serve Average quantity per 100g
Weight (g) 487.06 100.00
Energy (kJ) 2396.99 492.13
Protein (g) 36.39 7.47
Total fat (g) 14.95 3.07
Saturated fat (g) 2.49 0.51
Polyunsaturated fat (g) 3.25 0.67
Monounsaturated fat (g) 7.43 1.52
Cholesterol (mg) 95.44 19.59
Carbohydrate-available (g) 70.10 14.39
CarbohydrateSE (g) 69.70 14.31
Sugars (g) 6.96 1.43
Water (g) 352.74 72.42
Dietary fibre (g) 5.07 1.04
Thiamin (mg) 0.36 0.07
Riboflavin (mg) 0.58 0.12
Niacin (mg) 10.93 2.24
Niacin equivalents (mg) 18.91 3.88
Vitamin C (mg) 86.48 17.76
Vitamin E (mg) 2.49 0.51
Total folate (ug) 67.21 13.80
Total vitamin A equivalents (ug) 741.15 152.17
Retinol (ug) 22.56 4.63
Beta carotene equivalents (ug) 4297.68 882.37
Sodium (mg) 131.23 26.94
Potassium (mg) 917.47 188.37
Magnesium (mg) 88.58 18.19
Calcium (mg) 173.84 35.69
Phosphorus (mg) 498.67 102.38
Iron (mg) 3.81 0.78
Zinc (mg) 3.12 0.64

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