Estimated Nutrition (whole recipe, rough)
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Couscous | 1 cup cooked (157g) | 176 |
| Chicken | 100g cooked | 165 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Sweetcorn | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 200g couscous
- 450ml reduced-salt chicken or vegetable stock
- 250g skinless, boneless roast chicken breasts, chopped
- 100g sweetcorn
- 2 tomatoes, chopped
- quarter of a cucumber, chopped
- 1 tablespoon lemon juice
- 1 pinch ground black pepper
Directions
Put the couscous into a large mixing bowl and cover with the hot stock. Leave for 10 to 15 minutes to swell and cool, then stir with to fluff up the grains.
Add the chicken, sweetcorn, tomatoes, cucumber, lemon juice and black pepper. Stir well to mix and then divide between 4 bowls. Information: You can make a fruity version of this meal by replacing the sweetcorn, tomatoes and cucumber with chopped apple, seedless grapes, and raisins or chopped ready-to-eat dried apricots.