Page 49 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Heat 2 tablespoons of oil in a saucepan. Season the chicken with salt and pepper
and brown on the skin side first. Remove and set aside. Add and brown the onions
for 6-7 minutes until soft. Then, add the tomato and brown for 5 minutes. Sprinkle
with the spices. Stir in the chicken, parsley and coriander. Cover with water.
2. When it boils, add the chickpeas. When it boils again, turn down the heat, cover and
leave to simmer for 1½ hours. 20 minutes before the end of the cooking time, add
the turnip and carrot and 10 minutes later, the zucchini, as they take less time to
cook. Taste and adjust the salt if needed.
3. Prepare the couscous in the simplest way: mix the semolina with the same amount
of boiling water, salt, and a drizzle of olive oil. Cover and leave to rest for 5 minutes.
Separate the grains with a fork.
4. It’s ready! Serve. Place the couscous at the base, the chicken in the middle, the
vegetables around it and the chickpeas on top. Drizzle with the sauce and set the
rest aside to use as you wish.

Nutritional Analysis

2
Source: Ciqual [online]. [cited 20 Dec 2023], The Swiss Food Composition Database
1
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Chicken thighs 1 420 785 100.4 42.8 - - 2.5 30.2 -
Zucchinis 2 400 80 7.6 0.8 8.8 8.4 2.8 84 4.4
Dry couscous
semolina 2 120 145 4.1 0.96 28.8 3.6 1.2 15.6 2.2
Onion 2 140 55 1.5 0.8 8.8 6.7 0.3 28 2,7
Carrots 2 120 53 0.8 0.5 9.6 7.6 0.1 37.2 3.4
Turnips 1 120 25.3 0.9 0.3 3.8 3.3 - 38.4 2.5
Tomatoes 2 100 20 0.9 0.2 3 2.9 0.7 16 1
Canned
chickpeas 2 50 64 3.7 1 8.4 0.5 1 22 3.1
Olive oil 2 30 270 - 30 - - - - -
Parsley 2 20 12 0.8 0.1 1.5 1 1.2 42 0.9
Coriander 1 20 4.4 0.4 0.1 0.16 0.16 0.3 13.4 0.5
Spices - - - - - - - - -
TOTAL 1513.7 121.1 77.5 72.8 34.16 10.1 326.8 20.7

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