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Sunny Mediterranean Chicken

Sunny Mediterranean Chicken
  • Prep 30 min
  • Total 30 min
  • Ingredients 18
  • Servings 6

Ingredients

Chicken

  • 1 cup Fiber One™ cereal
  • 6 boneless skinless chicken breasts (about 1 3/4 lb)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup fat-free (skim) milk
  • 1 tablespoon chopped fresh parsley

Vegetables

  • 1/4 cup olive or canola 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

Garnish

  • 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. Sprinkle both sides of chicken with 1/2 teaspoon salt and the pepper. In shallow dish, place milk. In another shallow dish, place cereal and parsley; 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.

Nutrition Facts

Serving Size: 1 Serving
Calories
430
Calories from Fat
130
Total Fat
14g
22%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
Cholesterol
80mg
27%
Sodium
410mg
17%
Potassium
520mg
15%
Total Carbohydrate
41g
14%
Dietary Fiber
9g
37%
Sugars
5g
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 1/2 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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