A tasty delicious Sunny Mediterranean Chicken Recipe Serve a Mediterranean chicken dinner complete with veggies and whole wheat couscous in just 30 minutes. This is a great high fiber (9 grams) recipe that you and your family will love whether your on a diet or eating healthy.
- 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
- 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
- 1 1/2 cups water
- 1/4 teaspoon salt
- 1 cup uncooked whole wheat couscous
- 1 lime, cut into 6 wedges
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 teaspoon 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.
|On large serving platter, place couscous. Top with chicken and vegetables. Serve with lime wedges.|
|High Altitude (3500-6500 ft): No change.|
Prep Time: 20 min Start to Finish: 30 min makes: 6 servings
1 Serving: Calories 430 (Calories from Fat 130); Total Fat 14g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 80mg; Sodium 410mg; Total Carbohydrate 39g (Dietary Fiber 9g, Sugars 4g); Protein 35g % Daily Value*: Vitamin A 35%; Vitamin C 50%; Calcium 8%; Iron 20% Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 4 Very Lean Meat; 2 Fat Carbohydrate Choices: 2 1/2 MyPyramid Servings: 2 tsp Fats & Oils, 3 oz-equivalents Meat & Beans, 3/4 c Vegetables *% Daily Values are based on a 2,000 calorie diet.
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