Glazed chicken with couscous
Serves: 1
Time to make: 20 mins
Total cost: $3.40 / $3.40 per serve
(at time of publication)
Ingredients
- 2-3 (100g) chicken tenderloins
- spray oil, to grease
- 2 small onions, finely chopped
- ⅓ cup couscous
- 2 teaspoons soft brown sugar
- 3 tablespoons red wine vinegar
- 8 cherry tomatoes
- 1 cup rocket
Log In or Sign Up to save this recipe to your shopping list.
Instructions
1 Cut chicken in small pieces. Lightly spray a frying pan with oil and heat. When hot, add chicken and onions. Cook for about 5 minutes until chicken is just browned.
2 Meanwhile, place couscous in a bowl and pour boiling water over. Cover and leave for 5 minutes.
3 Add sugar and vinegar to chicken with a little more oil spray if necessary. Cook for 4-5 more minutes until chicken is tender.
4 Stir in tomatoes. Cook for 2-3 minutes until just softened.
5 Stir in rocket and couscous then serve.
Nutrition Info (per serve)
-
Calories 488cal
-
Kilojoules 2040kJ
-
Protein 32g
-
Total fat 14g
-
–Saturated fat 2g
-
Carbohydrates 60g
-
–Sugars 22g
-
Dietary fibre 9g
-
Sodium 100mg
-
Calcium 110mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
