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Moroccan chicken with lemon couscous

Preparation: 5 mins

Cooking: 15 mins

Serves 4, costs under £5.00

Ingredients

  • 1 Pack Couscous (320g)
  • 1 Lemon (80g)
  • ¾ Pint Water (450ml) (for the couscous)
  • 1 Tablespoon Vegetable Oil (10g)
  • 1 Tablespoon Clear Honey (30g)
  • 4 Chicken Breasts (400g)
  • 1 Teaspoon Ground Cinnamon (1g)
  • 1 Can Chopped Tomatoes (400g)
  • ½ Chicken Stock Cube (4g) (Reduced salt)
  • 10 Tablespoons Water (150ml) (For stock)
  • 1 Teaspoon Ground Cumin (1g)
  • 4 Tablespoons Green Beans (200g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Slice the chicken into strips and drizzle with honey
  2. Heat the oil in a large pan then add chicken carefully to the pan. Fry over a medium heat for 5-6 minutes until golden brown
  3. Half the lemon and squeeze juice from one half into the pan along with finely grated zest from half the lemon. Trim the ends off the green beans if needed and cut them in half and add to the pan with the chopped tomatoes, cumin and cinnamon
  4. Dissolve stock cube in boiling water and add to the pan, bring to the boil and then turn down to a simmer, uncovered for 8-10 minutes until the beans are tender
  5. In a large bowl add the cous cous with remaining lemon juice and zest. Pour boiling water over and cover with cling film
  6. Once the green beans have softened separate the cous cous by mixing gently with a fork and serve

Nutritional Information


Per 100g
Per 469g serving (% ref. intake)

Energy Kcals
118.00
553.00 (28.00%)
Energy Kj
496.00
2326.00 (28.00%)
Protein
9.00g
42.20g
Total Fat
2.20g
10.30g (15.00%)
Saturated Fat
0.50g
2.30g (12.00%)
Carbohydrates
16.70g
78.30g
Total Sugars
2.60g
12.20g (14.00%)
NSP Fibre
1.00g
4.70g
Sodium
35.00g
164.00g
Salt
0.10g
0.50g (8.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.