| Nutrient | Content | Reference |
|---|---|---|
| Calories | 320kCal | 320kCal |
| Proteins | 8.3g | 8g |
| Fats | 4g | 4g |
| Carbohydrates | 61.4g | 61g |
| Dietary fiber | 2.1g | 2g |
| Water | 14g | 14g |
| Ash | 1.2g | 1g |
| Vitamin A, RE | 53mcg | 53mcg |
| beta Carotene | 0.32mg | 0mg |
| Vitamin B1, thiamine | 0.38mg | 0mg |
| Vitamin B2, riboflavin | 0.14mg | 0mg |
| Vitamin B4, choline | 71mg | 71mg |
| Vitamin B5, pantothenic | 0.6mg | 1mg |
| Vitamin B6, pyridoxine | 0.48mg | 0mg |
| Vitamin B9, folate | 26mcg | 26mcg |
| Vitamin E, alpha tocopherol, TE | 1.3mg | 1mg |
| Vitamin H, biotin | 21mcg | 21mcg |
| Vitamin PP, NE | 3.2mg | 3mg |
| Niacin | 2.1mg | 2mg |
| Potassium, K | 387mg | 387mg |
| Calcium, Ca | 52mg | 52mg |
| Silicon, Si | 60mg | 60mg |
| Magnesium, Mg | 120mg | 120mg |
| Sodium, Na | 14mg | 14mg |
| Sera, S | 114mg | 114mg |
| Phosphorus, P | 308mg | 308mg |
| Chlorine, Cl | 54mg | 54mg |
| Aluminum, Al | 440mcg | 440mcg |
| Bohr, B | 270mcg | 270mcg |
| Vanadium, V | 93mcg | 93mcg |
| Iron, Fe | 4.5mg | 5mg |
| Iodine, I | 5.2mcg | 5mcg |
| Cobalt, Co | 5.3mcg | 5mcg |
| Manganese, Mn | 1.09mg | 1mg |
| Copper, Cu | 290mcg | 290mcg |
| Molybdenum, Mo. | 28.4mcg | 28mcg |
| Nickel, Ni | 83.8mcg | 84mcg |
| Tin, Sn | 28.9mcg | 29mcg |
| Selenium, Se | 30mcg | 30mcg |
| Titan, Ti | 27.9mcg | 28mcg |
| Fluorine, F | 64mcg | 64mcg |
| Chrome, Cr | 8mcg | 8mcg |
| Zinc, Zn | 1.73mg | 2mg |
| Starch and dextrins | 59.8g | 60g |
| Mono- and disaccharides (sugars) | 1.6g | 2g |
| Saturated fatty acids | 0.6g | 1g |
| Omega-3 fatty acids | 0.1g | 0g |
| Omega-6 fatty acids | 2.24g | 2g |
Required products :
Method of preparation :
Randomly chop the peppers and garlic.
Heat 1 tablespoon of olive oil and fry the peppers in it together with the milk corn kernels until soft.
Then add the garlic and a few minutes later the couscous. Stir the mixture for about 2 minutes and add the green onions. Pour the hot or boiling broth, close the pan with a lid for 3-5 minutes.
Stir several times during this time so that the couscous does not stick together.
Chop the green olives and parsley, grate the lemon zest.
Sprinkle the salad with these products, season with the remaining olive oil, pour a spoonful of freshly squeezed citrus juice and stir.
If you use canned corn, add it at the end, draining the liquid.
Garnish with cheese (feta, white brine or goat).
Enjoy your meal!
Required products :
120 grams of couscous
200 milliliters of broth of your choice
100 grams of canned corn
15 olives
1 lemon
1 red sweet pepper
1 clove garlic
4 feathers green onion
1 bunch parsley
4 tablespoons olive oil
black pepper and salt to taste
Method of preparation :
Cut the pepper and garlic into small pieces, green onions - randomly.
Heat 1 tablespoon olive oil in a suitable pan and fry the peppers until soft. Then add the corn, garlic and stir.
A few minutes later add the couscous to the other products, stir. After 2 minutes, add the onion and pour the hot broth.
Close the pan with a lid and let the dish simmer for 3-5 minutes. Stir once so that the grains do not stick together.
Parsley and olives cut, grate the rind of 1 lemon.
Add them to the prepared couscous, which you season with the remaining olive oil (or use as you prefer).
Optionally put a spoonful of lemon juice or more, salt and ground black pepper. Stir and serve with a piece of butter.
Enjoy your meal!
Required products :
250-300 grams of long grain rice
2 carrots
6-8 chicken legs (bottom)
300-400 grams of canned corn
a few cloves of garlic
500-700 milliliters of water or chicken broth
salt and ground black pepper to taste
oil
Method of preparation :
Peel the carrots and garlic cloves, grate the carrots with a coarse grater and chop the garlic.
Fry them together in hot oil.
Pour a little fat into a pan and pour the rice into it. Add the fried vegetables and the corn from which you previously drained the liquid. Mix everything thoroughly and season to taste. Pour in the water and stir again.
Arrange the chicken legs on top, cover the dish with foil and bake the dish in an oven preheated to 200 degrees for about 45 minutes.
Enjoy your meal!