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Sunny Mediterranean Chicken

 23 Ratings
6 Comments
  • Prep Time 20 min
  • Total Time 30 min
  • Servings 6
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Serve a Mediterranean chicken dinner complete with veggies and whole wheat couscous in just 30 minutes.

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

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

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

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
430
Calories from Fat
130
% Daily Value
Total Fat
14g
22%
Saturated Fat
2 1/2g
13%
Trans Fat
0g
Cholesterol
80mg
27%
Sodium
410mg
17%
Total Carbohydrate
39g
13%
Dietary Fiber
9g
35%
Sugars
4g
Protein
35g
% Daily Value*:
Vitamin A
35%
35%
Vitamin C
50%
50%
Calcium
8%
8%
Iron
20%
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 Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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