⏱ 60 min totalCouscous Stuffed Chicken
Per 1 serving · 217 g · 14 ingredients
of a 2,000 cal day
- Protein30g43% of calories
- Carbs13g19% of calories
- Fat12g38% of calories
- ✓ Protein-dense
At a glance
One serving of Couscous Stuffed Chicken (217 g) has 275 calories, with 30 g of protein, 13 g of carbohydrates and 12 g of fat. Most of its energy comes from protein (43% of calories). It is high in protein (59% DV), Vitamin C (28% DV) and riboflavin (b2) (20% DV). Keep an eye on sodium and cholesterol, which provide 22% and 30% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Vitamin C28%
- Riboflavin (B2)20%
- Niacin75%
- Vitamin B680%
- Pantothenic acid40%
Good source of
10–19% of the daily value
- Vitamin E13%
- Vitamin K15%
- Thiamine13%
- Vitamin B1214%
- Choline18%
- Iron14%
Watch
20%+ of the daily value
- Sodium22%
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Chicken broth
¹⁄₁₆ cup Couscous- 🥄⅛ tsp Salt
⅛ tsp Black pepper
⅛ cup, chopped or sliced Tomatoes
½ tbsp Green olives
¹⁄₁₆ cup, crumbled Feta cheese
½ tbsp Olive oil
¼ tsp, leaves Oregano
½ tsp Parsley
¼ fruit without seeds Lemon
¼ cloves, minced Garlic
1 breast fillet Chicken breast
¼ spray , about 1/3 second Cooking spray
Directions
- 1
Preheat the oven to 400°F.
- 2
In a small saucepan, bring the chicken broth to a boil. Remove from heat, stir in the couscous, cover, and let stand for 4 minutes. Transfer to a bowl, fluff with a fork, and let cool for 10 minutes. Add 1/4 teaspoon salt, 1/4 teaspoon pepper, tomatoes, olives, feta, olive oil, oregano, parsley, lemon rind, and garlic; toss to combine.
- 3
Place the chicken breasts between two sheets of plastic wrap and pound to 1/4-inch thickness. Divide the couscous mixture evenly among the chicken breasts, roll up jelly-roll style, and secure with wooden picks. Sprinkle with the remaining salt and pepper.
- 4
Heat a large ovenproof skillet over medium-high heat and coat with cooking spray. Add the chicken and cook for 6 minutes until browned, then turn over. Transfer the skillet to the oven and bake at 400°F for 5 minutes or until the chicken is fully cooked.
Vitamins & minerals
Amounts for 1 serving (217 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 28 μg | 3% |
| Vitamin C | 25 mg | 28% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 19 μg | 15% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 12 mg | 75% |
| Vitamin B6 | 1 mg | 80% |
| Folate (B9) | 20 μg | 5% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 2 mg | 40% |
| Choline | 101 mg | 18% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 62 mg | 6% |
| Iron | 1 mg | 14% |
| Potassium | 539 mg | 11% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 301 mg | 43% |
| Zinc | 1 mg | 10% |
| Copper | 0.2 mg | 17% |
| Manganese | 0.2 mg | 10% |
| Selenium | 28 μg | 51% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 146 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 579 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 14 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 275 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Couscous Stuffed Chicken?
One serving of Couscous Stuffed Chicken (1 serving) has 275 calories, which works out to 127 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Couscous Stuffed Chicken high in protein?
Yes. It has 30 g of protein per serving, and 43% of its calories come from protein (11 g of protein per 100 calories).
Is Couscous Stuffed Chicken keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Couscous Stuffed Chicken?
502 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Couscous Stuffed Chicken?
0.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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