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Sunny Mediterranean Chicken

Serve a Mediterranean chicken dinner complete with veggies and whole wheat couscous in just 30 minutes.

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( 23 Ratings)

23 Ratings

5 Stars 17%

4 Stars 43%

3 Stars 22%

2 Stars 13%

1 Stars

Member Reviews ( 6 )

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Prep Time 20 min
Total Time 30 min
Servings 6

Ingredients

Chicken

1: cup Fiber One® original bran cereal

6: boneless skinless chicken breasts (about 1 3/4 lb)

1/2: teaspoon salt

1/4: teaspoon pepper

1/4: cup milk

Vegetables

4: tablespoons olive oil

1: medium zucchini, sliced (2 cups)

1: small unpeeled eggplant, cubed (2 cups)

1: jar (7 or 7.25 oz) roasted red bell peppers, drained, cut into 1/2-inch strips

1/2: large red onion, sliced, separated into rings

1: large clove garlic, finely chopped

3: tablespoons water

4: teaspoons lime juice

Couscous

1 1/2: cups water

1/4: teaspoon salt

1: cup uncooked whole wheat couscous

1: lime, cut into 6 wedges

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Directions

1 Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor). Sprinkle both sides of chicken with 1/2 teaspon salt and the pepper. In shallow dish, place milk. In another shallow dish, place cereal; dip chicken into milk, then coat with cereal.
2 In 12-inch nonstick skillet, heat 2 tablespoons of the oil over medium heat. Cook chicken in oil 15 minutes, turning once, until juice of chicken is clear when thickest part is cut (170°F). Remove chicken from skillet; cover to keep warm.
3 In same skillet, heat remaining 2 tablespoons oil over medium heat. Cook zucchini, eggplant, roasted peppers, onion and garlic in oil 3 minutes, stirring occasionally. Stir in 3 tablespoons water and the lime juice; cook about 1 minute or until vegetables are crisp-tender.
4 Meanwhile, in 2-quart saucepan, heat 1 1/2 cups water and 1/4 teaspoon salt to boiling. Stir in couscous. Cover; remove from heat and let stand 5 minutes or until water is absorbed. Fluff couscous with fork.
5 On large serving platter, place couscous. Top with chicken and vegetables. Serve with lime wedges.

EXPERT TIPS

Expert Tips

Vegetables offer a host of nutrients, including vitamins A, C and folate to name a few. Be sure to get at least 3 to 5 servings of veggies daily.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 430
Calories from Fat: 130),

% Daily Value

Total Fat: 14g; 14%
(Saturated Fat 2 1/2g, 2 1/2% Trans Fat 0g 0% ),
Cholesterol: 80mg; 80%;
Sodium: 410mg; 410%;
Total Carbohydrate: 39g; 39%
(Dietary Fiber 9g 9% Sugars 4g 4% ),
Protein: 35g; 35%

% Daily Value*:

Vitamin A: 35%;
Vitamin C: 50%;
Calcium: 8%;
Iron: 20%;

Exchanges:

2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;

Carbohydrate Choices:

2 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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1 - 3 of 6 Reviews View All

Posted 7/31/2012 2:44:03 PM REPORT ABUSE misspicky said:

Rating:

I tried this recipe, and we loved it! My husband even said it should be on our "having company over" list. I used corn flakes instead of bran flakes and added about 1/2 of a tablespoon of a chicken spice mix (for grilling) into the flakes. It really added some flavor to the breading. I will be making this again soon!

This reply was: Helpful Inspiring

Posted 10/2/2009 9:54:20 PM REPORT ABUSE mamakrit said:

Rating:

I substituted corn flakes because I didn't want to buy bran flakes because I don't care for the taste (and what would I do with the rest?). :) Turned out pretty good. After making this I knew for sure I needed a new non-stick pan, so hopefully next time more of the crumbs will be on the chicken instead of stuck on my pan. Overall the recipe was good though, but like I said, I used corn flakes instead of the bran so I'm sure the overall result was pretty different from the recipe posted here.

This reply was: Helpful Inspiring

Posted 8/31/2009 5:26:15 AM REPORT ABUSE patienceforj said:

Rating:

I liked the chicken, my husband hated it, I guess because the breading was bran cereal. I wont be making the chicken again, the vegetable couscous was great!

This reply was: Helpful Inspiring