- 200 g couscous
- 1 chicken or vegetable bouillon cube
- 2 chicken breast fillets
- 5 tablespoons olive oil
- 2 green bell peppers
- 2 yellow bell peppers
- 2 red bell peppers
- 1 onion
- 2 spring onions
- juice from 1 lemon
- grated zest of 1 lemon
- 50 g white wine
- 2 tablespoons mustard
- 1 tablespoon honey
- 1 tablespoon parsley
- 1 tablespoon basil
- 2 tablespoons thyme
- 1 tablespoon oregano
Dairy Free Diet
Excludes foods such as milk, yoghurt, cheese and their by-products.
Egg Free Diet
It is usually followed when someone is allergic to this food.
Sugar Free Diet
Limits all sources of added sugar and encourages the reduction of high carbohydrate foods that may even contain natural sugars. Usually substitutes are used, such as honey, stevia and agave syrup.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
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- Place a nonstick pan over high heat. Fill it with water and bring it to a boil.
- In a bowl, add the couscous, bouillon cube and enough of the boiling water from the pan to completely cover the couscous.
- Cover with plastic wrap and set aside.
- Place a nonstick pan over high heat and let it get very hot.
- Cut the chicken into 1 cm pieces.
- Add 1 tablespoon olive oil, salt and pepper. Rub with your hands to completely coat the pieces of chicken.
- Add them to the pan and sauté until golden.
- Add the oregano and lemon juice. Mix with a wooden spoon.
- Transfer to a bowl and set aside.
- Wipe down the pan and place back over heat and let it get hot.
- Cut the bell peppers into 0.5 cm strips, thinly slice the onion and cut the white part of the spring onions into thin rounds. Keep the green part of the spring onions to sprinkle over the couscous.
- Add 1 tablespoon of olive oil to the pan along with 2/3 of the bell peppers, 2/3 of the onion and the spring onions.
- Sauté for about 4-5 minutes, until they are nicely caramelized. Keep the remaining vegetables for the couscous.
- Add the chicken back to the pan and the wine also.
- Add the mustard, honey, pepper and salt. Mix and cook for 2 minutes.
- Remove the plastic wrap from the couscous and fluff up with a fork.
- Finely chop the reserved vegetables and add them to the couscous.
- Finely chop the aromatics and add them to the couscous along with 3 tablespoons of olive oil. Mix with a spoon.
- Serve the chicken with the couscous and add the lemon zest and fresh thyme.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.