Couscous Stuffed Chicken

This mediterranean style meal is not only simple enough for a weeknight in but also elegant enough to serve at a dinner party! Serve with some fresh steamed veggies for a complete meal.

1/3 cup fat-free, lower-sodium chicken broth
1/4 cup uncooked couscous
black pepper
3 Tbsp chopped plum tomato
2 Tbsp chopped kalamata olives
2 Tbsp crumbled feta cheese
2 Tbsp extra-virgin olive oil
2 tsp chopped fresh oregano
2 tsp chopped fresh parsley
1 tsp grated lemon rind
1 minced garlic clove
4 (6-oz) skinless, boneless chicken breast halves
cooking spray

1. Bring broth to a boil in a small sauce pan and then remove from heat. Stir in couscous, cover, and let stand 4 minutes. Place couscous in a small bowl and fluff with a fork; let cool for 10 minutes. Add salt, pepper, tomato, olives, gets, oil, oregano, parsley, lemon rind, and garlic; toss to combine.
2. Place chicken between 2 sheets of plastic wrap and pound with rubber mallet to 1/4 inch thickness. Divide couscous mixture evenly among breast halves and roll up in jelly-roll fashion. Secure with wooden toothpicks. Sprinkle chicken with salt and pepper as desired.
3. Preheat oven to 400 degrees.
4. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan and cook for 6 minutes or until browned; turn chicken over. Bake at 400 degrees for 5 minutes or until chicken is done.

Yield: 4 servings

Nutritional Information per Serving: 271 calories, 10.7g fat, 2.2g saturated fat, 31.9g protein, 10g carbohydrate, 78mg cholesterol

Cooking Light January 2011


Leave a comment

Filed under Nourish the Body

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s