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Calories577
Protein53.4g
Carbs56.6g
Fat14.3g
Fiber4.6g
Per serving
Vitamins & minerals
Estimated · 100% data coverage
Vitamin A
53.35 mcg RAE5.9% DV100% coverage
Vitamin C
19.4 mg21.6% DV100% coverage
Vitamin D
0 mcg0% DV100% coverage
Vitamin B6
1.66 mg97.7% DV100% coverage
Vitamin B12
0.81 mcg33.6% DV100% coverage
Folate
71.16 mcg DFE17.8% DV100% coverage
Calcium
130.61 mg10% DV100% coverage
Iron
2.3 mg12.8% DV100% coverage
Magnesium
91.16 mg21.7% DV100% coverage
Potassium
1,086.41 mg23.1% DV100% coverage
Phosphorus
527.97 mg42.2% DV100% coverage
Zinc
2.31 mg21% DV100% coverage
% Daily Value uses US FDA Daily Values (2024). Coverage is the share of recipe ingredient weight represented by matched nutrient data.
Cook mode
Ingredients
Method
Useful swaps
Use tofu instead of chicken: Replace the 170 g chicken with 220 g pressed tofu cubes. Coat the tofu with 1 1/2 tsp olive oil, 10 g lemon juice, 1.5 g garlic, 3/4 tsp oregano, and 0.5 g salt; rest for 5 minutes, then sear for 8 to 10 minutes until browned and steaming. Warm 200 g couscous in the remaining 1/2 tsp olive oil for 3 minutes. Stir 60 g yogurt with the remaining 5 g lemon juice, remaining 1.5 g garlic, and remaining 1/4 tsp oregano, then assemble the couscous, tofu, 60 g cucumber, 80 g tomatoes, and all of the yogurt sauce in a bowl. Makes the bowl vegetarian; use tahini instead of yogurt as well to make it vegan. Removes poultry and introduces soy; the original yogurt still contains milk unless replaced. Tofu lowers protein moderately while keeping the bowl substantial and adding more unsaturated fat.
Use brown rice instead of couscous: Replace the 200 g couscous with 200 g cooked brown rice. Coat 170 g chicken with 1 1/2 tsp olive oil, 10 g lemon juice, 1.5 g garlic, 3/4 tsp oregano, and 0.5 g salt; rest for 5 minutes, then cook for 6 to 8 minutes until every piece reaches 165°F. Warm the brown rice in the remaining 1/2 tsp olive oil for 3 minutes. Mix 60 g yogurt with the remaining 5 g lemon juice, remaining 1.5 g garlic, and remaining 1/4 tsp oregano, then assemble the rice, 60 g cucumber, 80 g tomatoes, all of the chicken, and all of the yogurt sauce in a bowl. Remains a balanced chicken meal and becomes wheat-free if every packaged seasoning is certified wheat-free. Still contains milk; replacing couscous removes the recipe's wheat ingredient when labels confirm no cross-contact. Brown rice keeps calories and protein close while providing a chewier, less fluffy grain base.
Storage and reheating
Refrigerate for up to 3 days.
Not marked as freezer-friendly.
Suggested reheating: Microwave, Pan.
About this recipe data
The recipe, ingredients, method, image, and nutrition estimates on this page are synchronized from the same published Raso catalog used by the app.
Nutrition is a planning estimate, not laboratory analysis or medical advice. Brands, exact weights, substitutions, and cooking loss can change the result.
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