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Sunny Mediterranean Chicken

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Betty Crocker Kitchens
Updated Jul 12, 2010
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Serve a Mediterranean chicken dinner complete with veggies and whole wheat couscous in just 30 minutes.

Sunny Mediterranean Chicken

  • Prep Time 20 min
  • Total 30 min
  • Servings 6
  • Ingredients 17
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Ingredients

Chicken

  • 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

Vegetables

  • 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

Couscous

  • 1 1/2 cups water
  • 1/4 teaspoon salt
  • 1 cup uncooked whole wheat couscous
  • 1 lime, cut into 6 wedges

Instructions

  • Step 
    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 teaspon salt and the pepper. In shallow dish, place milk. In another shallow dish, place cereal; dip chicken into milk, then coat with cereal.
  • Step 
    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.
  • Step 
    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.
  • Step 
    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.
  • Step 
    5
    On large serving platter, place couscous. Top with chicken and vegetables. Serve with lime wedges.

Nutrition

430 Calories
14g Total Fat
35g Protein
39g Total Carbohydrate
4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
430
Calories from Fat
130
Total Fat
14g
22%
Saturated Fat
2 1/2g
13%
Trans Fat
0g
Cholesterol
80mg
27%
Sodium
410mg
17%
Potassium
500mg
14%
Total Carbohydrate
39g
13%
Dietary Fiber
9g
35%
Sugars
4g
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 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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