Dinner ready in 25 minutes! Peppered chicken with a hint of lemon served over couscous and tomato slices – a deliciously mouth-watering meal!
Lemon Chicken and Tomatoes with Couscous
- Prep Time 25 min
- Total 25 min
- Servings 4
- Ingredients 10
Ingredients
- 4 boneless skinless chicken breasts (about 1 1/4 lb)
- 3 tablespoons all-purpose flour
- 1/4 teaspoon pepper
- 4 teaspoons olive or canola oil
- 2/3 cup uncooked whole wheat couscous
- 1 cup water
- 1 cup fat-free chicken broth with 33% less sodium
- 2 tablespoons lemon juice
- 4 very thin slices lemon
- 2 large tomatoes, thinly sliced
Instructions
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Step1Between pieces of plastic wrap or waxed paper, place each chicken breast, smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick.
-
Step2In shallow dish, mix flour and pepper. Coat chicken with flour mixture.
-
Step3In 12-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 2 to 3 minutes on each side or until golden brown and no longer pink in center. Remove skillet from heat. Place chicken on plate; cover to keep warm.
-
Step4Cook couscous in water as directed on package.
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Step5Add broth, lemon juice and lemon slices to same skillet. Heat to boiling over high heat. Cook, stirring constantly, until broth is reduced by half. Return chicken to skillet; cook 1 to 2 minutes to glaze. Remove lemon slices from skillet; discard. Spoon couscous onto serving plates; top with tomato slices. Place chicken over tomato; drizzle with juices in skillet.
Nutrition
360
Calories
10g
Total Fat
35g
Protein
33g
Total Carbohydrate
3g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 360
- Calories from Fat
- 90
- Total Fat
- 10g
- 15%
- Saturated Fat
- 2g
- 9%
- Trans Fat
- 0g
- Cholesterol
- 80mg
- 27%
- Sodium
- 220mg
- 9%
- Potassium
- 520mg
- 15%
- Total Carbohydrate
- 33g
- 11%
- Dietary Fiber
- 4g
- 16%
- Sugars
- 3g
- Protein
- 35g
% Daily Value*:
- Vitamin A
- 15%
- 15%
- Vitamin C
- 15%
- 15%
- Calcium
- 4%
- 4%
- Iron
- 15%
- 15%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;Carbohydrate Choice
2Recipe Tips
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