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
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-
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.
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Nutrition Information
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
- 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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