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4 ratings : 3 reviews

Sunny Mediterranean Chicken

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
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 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

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.

MyPyramid Servings 3 oz-equivalents Meat & Beans, 3/4 c Vegetables, 2 tsp Fats & Oils

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3 Reviews

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 , Joplin MO

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 , cypress TX

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 , Pullman WA