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Sunny Mediterranean Chicken

Sunny Mediterranean Chicken
Recipe Tip
Veggies for Vitamins
Vegetables offer a host of nutrients including vitamins A, C and folate to name a few. Be sure to get at least 3 to 5 servings of veggies daily.

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Based on 11 ratings

Serve a Mediterranean chicken dinner complete with veggies and whole wheat couscous in just 30 minutes. From eatbetteramerica.
Prep Time:20 min
Start to Finish:30 min
makes:6 servings
Chicken
1cup Fiber One® original bran cereal
6boneless skinless chicken breasts (about 1 3/4 lb)
1/2teaspoon salt
1/4teaspoon pepper
1/4cup milk
Vegetables
4tablespoons olive oil
1medium zucchini, sliced (2 cups)
1small unpeeled eggplant, cubed (2 cups)
1jar (7 or 7.25 oz) roasted red bell peppers, drained, cut into 1/2-inch strips
1/2large red onion, sliced; separated into rings
1large clove garlic, finely chopped
3tablespoons water
4teaspoons lime juice
Couscous
1 1/2cups water
1/4teaspoon salt
1cup uncooked whole wheat couscous
1lime, 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 teaspon 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.
5.On large serving platter, place couscous. Top with chicken and vegetables. Serve with lime wedges.
High Altitude (3500-6500 ft): No change.
Nutritional Information
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 Percent 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 
*Percent Daily Values are based on a 2,000 calorie diet.
 
5 Reviews

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Posted at 9:04 AM on November 23 2011 by Jeanie at EatBetterAmerica
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good, but salty
We loved this recipe. However, it was very salty, I dont know if it was the fiber one or what, but our mouths were all burning from saltyness... I did not add any additional to the recipe, and I usually go lighter on salt than what it calls for. Other than that it was great!
Posted at 3:15 PM on March 18 2010 by
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Sunny Mediterranean Chicken
This was really tasty. This is my second attempt at this recipe. I used a food processor this time for the cereal and added a premixed chicken seasoning. This was much better. I used fresh peppers, mushrooms, squash & zucchini. I skipped any couscous or rice. I can't saute the vegetables to my liking. I baked the chicken for 25 min at 450 degrees on a cookie sheet. I used oil spray but it stuck pretty bad. I still like it better than fried breaded chicken.
Posted at 9:53 AM on August 14 2008 by TTab
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i made this with out the couscous. i took the woman befor mes advice and added italian seasoning to it and it tasted good. but the veg. a lil wierd with the lime juice especially the eggplant it soaked it up and was not all that appealing.
Posted at 9:44 AM on September 17 2007 by
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medditerranean chicken
I made this for dinner tonight, and I was surprised that it didn't taste very well. I didn't prepare the cous-cous, or the vegetables because I had other sides in mind, but I made the chicken according to the recipe and found it to be lacking in something. If I were to ever make this dish again, I would cook it at a lower setting for a longer amount of time. I would also put some type of Italian seasonings mixed in with the fiber one cereal. I'd also highly recommend not using oil from a bottle, but rather from a cooking spray, because the cereal on top of the chicken soaks up all of the oil.
Posted at 11:13 AM on July 20 2007 by Heather
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