Sunny Mediterranean Chicken

Sunny Mediterranean Chicken

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

Prep Time

20

Minutes

Total Time

30

Minutes

Makes

6

servings

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
  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.
Makes 6 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Health Twist
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.

Nutrition Information:

1 Serving (1 Serving)
  • Calories 430
    • (Calories from Fat 130),
  • Total Fat 14g
    • (Saturated Fat 2 1/2g,
    • Trans Fat 0g),
  • Cholesterol 80mg;
  • Sodium 410mg;
  • Total Carbohydrate 39g
    • (Dietary Fiber 9g,
    • Sugars 4g),
  • Protein 35g;
Percent Daily Value*:
    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.