Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Chicken, roasted pepper and couscous lunch bowl
Couscous with chicken, roasted peppers and a simple yoghurt dressing.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Photograph the finished bowls
- Time
- About 15 min
- estimated
- Serves
- 2
- see below
- Energy
- 380 kcal
- per serving
- Protein
- 37 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, milk. Check the labels on packaged ingredients:
- roasted red peppers from a jar. Jarred peppers are packed in brine and can contain sulphites; check the label.
Cooking steps
Put the couscous in a heatproof bowl, pour the boiling water over, cover with a plate and leave for 5 minutes.
Fork it through and spread it out to let the steam escape. If you cover it while it is still steaming and put it straight in the fridge, it sits wet and warm, which is exactly what you do not want.
Add the chicken, peppers and cucumber.
Thin the yoghurt with a spoonful of water, stir in the parsley and spoon it over the bowls.
The useful detail
Let steam escape from couscous before covering it for chilling. Trapped steam turns the grains to paste and keeps the bowl warm for far longer than it should be.
Make it work for you
One serving is A bowl, half the mixture. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Cooked turkey instead of chicken
Leaner and drier.
Per serving: about 15 kcal less, about 1 g less protein, about 1 g less fat.
Peppers you roast yourself
About 200 g raw, roasted and peeled. No brine, and the sodium becomes calculable.
Per serving: about the same energy, about the same protein, about the same fat.
Cooked quinoa instead of couscous
Nuttier. Use about 250 g cooked.
Per serving: about 20 kcal less, about the same protein, about 2 g more fat.
Allergens: Removes gluten.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A cold grain bowl. Sodium is not calculated, because the jarred peppers' brine is not in their record, and sugars are not either, because of the dry couscous record.
| Energy | 380 kcal |
|---|---|
| Protein | 37 g |
| Fat | 4 g |
| of which saturates | 2 g |
| Carbohydrate | 46 g |
| of which sugars | not calculated |
| Fibre | 4 g |
| Sodium | not calculated |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| couscous | 90 g | FDC 169699Couscous, dryFoodData Central's record for dry couscous has no sugars value, so sugars are left uncalculated for this recipe rather than guessed. | 338 kcal | 11.5 g |
| boiling water | 135 g | No energy | 0 kcal | 0.0 g |
| cooked chicken | 180 g | FDC 171477Chicken, broilers or fryers, breast, meat only, cooked, roasted | 297 kcal | 55.8 g |
| roasted red peppers from a jar | 150 g | FDC 2710799Red pepper, cooked, as ingredientCalculated as plain cooked red pepper, FoodData Central's closest record. Jarred peppers are packed in salted brine that the record does not include, so sodium is left uncalculated for any recipe that uses them rather than shown too low. | 50 kcal | 1.5 g |
| cucumber | 100 g | FDC 168409Cucumber, with peel, raw | 15 kcal | 0.7 g |
| plain yoghurt | 100 g | FDC 170886Yogurt, plain, low fat | 63 kcal | 5.3 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 765 kcal | 74.8 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars and sodium could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool the couscous quickly, refrigerate it and eat the bowl within 2 days. Cooked chicken keeps 3 to 4 days.
- Reheating
- Eaten cold.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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