Sunny Mediterranean Chicken

Name: Sunny Mediterranean Chicken
Prep time: 30 min
Total time: 30 min
Yield: 6
Cuisine: Mediterranean
Ingredients: 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; 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; 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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Prep 30 min
Total 30 min
Ingredients 18
Servings 6

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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 Information

430 Calories, 14g Total Fat, 35g Protein, 41g Total Carbohydrate, 5g Sugars

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

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