{"id":1073,"date":"2009-12-03T14:07:36","date_gmt":"2009-12-03T19:07:36","guid":{"rendered":"http:\/\/shrinkingtheplanet.com\/weighless\/?p=1073"},"modified":"2016-04-22T17:57:37","modified_gmt":"2016-04-22T22:57:37","slug":"weighless-sunny-mediteranean-chicken-recipe","status":"publish","type":"post","link":"https:\/\/shrinkingtheplanet.com\/weighless\/weighless-sunny-mediteranean-chicken-recipe\/","title":{"rendered":"Low Calorie Sunny Mediteranean Chicken recipe"},"content":{"rendered":"<p>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.<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-9708 alignleft\" src=\"http:\/\/shrinkingtheplanet.com\/weighless\/wp-content\/uploads\/2009\/12\/healthy_recipes_chicken_mediterranean.jpg\" alt=\"Healthy Chicken Mediterranean\" width=\"275\" height=\"200\" \/>Ingredients:<\/strong><\/p>\n<ul>\n<li>1 cup Fiber One\u00ae original bran cereal<\/li>\n<li>6 boneless skinless chicken breasts (about 1 3\/4 lb)<\/li>\n<li>1\/2 teaspoon salt<\/li>\n<li>1\/4 teaspoon pepper<\/li>\n<li>1\/4 cup milk<\/li>\n<li>4 tablespoons olive oil<\/li>\n<li>1 medium zucchini, sliced (2 cups)<\/li>\n<li>1 small unpeeled eggplant, cubed (2 cups)<\/li>\n<li>1 jar (7 or 7.25 oz) roasted red bell peppers, drained, cut into 1\/2-inch strips<\/li>\n<li>1\/2 large red onion, sliced; separated into rings<\/li>\n<li>1 large clove garlic, finely chopped<\/li>\n<li>3 tablespoons water<\/li>\n<li>4 teaspoons lime juice<\/li>\n<\/ul>\n<p><strong> Couscous<\/strong><\/p>\n<ul>\n<li>1 1\/2 cups water<\/li>\n<li>1\/4 teaspoon salt<\/li>\n<li>1 cup uncooked whole wheat couscous<\/li>\n<li>1 lime, cut into 6 wedges<\/li>\n<\/ul>\n<p><strong>Directions:<\/strong><\/p>\n<p>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.<\/p>\n<p>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\u00b0F). Remove chicken from skillet; cover to keep warm.<\/p>\n<p>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.<\/p>\n<p>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.<\/p>\n<div>\n<table border=\"0\" cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td>On large serving platter, place couscous. Top with chicken and vegetables. Serve with lime wedges.<\/td>\n<\/tr>\n<tr>\n<td colspan=\"2\">High Altitude (3500-6500 ft): No change.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>Prep Time: 20 min Start to Finish: 30 min makes: 6 servings<\/p>\n<p><strong>Nutritional Information<\/strong><br \/>\n1 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\u00a0% Daily Value*: Vitamin A 35%; Vitamin C 50%; Calcium 8%; Iron 20%\u00a0Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 4 Very Lean Meat; 2 Fat Carbohydrate Choices: 2 1\/2 MyPyramid Servings: 2 tsp Fats &amp; Oils, 3 oz-equivalents Meat &amp; Beans, 3\/4 c Vegetables *% Daily Values are based on a 2,000 calorie diet.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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. Ingredients: 1 cup Fiber One\u00ae original bran cereal [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":9711,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16,22,71,6],"tags":[444,171,56,139],"class_list":["post-1073","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weighless-chicken-recipes","category-weigh-less-dinner-recipes","category-high-fiber-meals","category-healthy-recipes","tag-healthy-chicken-recipes","tag-low-calorie-chicken-recipes","tag-low-calorie-recipes","tag-weight-loss-products-2"],"_links":{"self":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts\/1073","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/comments?post=1073"}],"version-history":[{"count":0,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts\/1073\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/media\/9711"}],"wp:attachment":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/media?parent=1073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/categories?post=1073"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/tags?post=1073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}