Photo: Joseph Gonzalez
Estimated Nutrition (whole recipe, rough)
1519
Calories
89g
Protein
39g
Fat
203g
Carbs
What these numbers assume — 18 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Couscous | 1 cup cooked (157g) | 176 |
| Chicken | 100g cooked | 165 |
| Tortilla | 1 medium flour (45g) | 140 |
| Vegetable | 1 tbsp (14g) | 120 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Egg | 1 large egg (50g) | 78 |
| Grape | 1/2 cup (76g) | 62 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 125 mL (½ cup) whole grain couscous
- 1 clove garlic, minced
- 2 mL (½ tsp) dried thyme or Italian herb seasoning
- 175 mL (¾ cup) lower sodium vegetable or chicken broth
- 60 mL (¼ cup) each grated carrot and zucchini or diced bell pepper
- 3 hard cooked eggs, peeled
- 85 mL (⅓ cup) 0% fat plain Greek yogurt
- 125 mL (½ cup) quartered grape tomatoes
- 60 mL (¼ cup) crumbled light feta cheese
- 45 mL (3 tbsp) chopped fresh basil or parsley
- 1 mL (¼ tsp) fresh ground pepper
- 4 small whole grain flour tortillas
Directions
1
Place couscous in a bowl with garlic and thyme. Bring broth to a boil and pour over couscous. Stir in carrot and zucchini; cover and let stand for 5 minutes.
2
Meanwhile, in another bowl, mash eggs with a fork and stir in yogurt, tomatoes, feta, basil and pepper. Add couscous mixture and stir to combine.
3
Divide among the tortillas and roll up to enjoy.
By Health Canada ·
Recipe sourced from
food_guide_canada