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The Recipe Instructions |
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Ingredients
6 boneless skinless chicken breast ha
Salt, to taste
Freshly-ground black pepper, to taste
1 cup Fiber One cereal
1 tbsp olive oil
1 cup sliced unpeeled zucchini
1 cup cubed unpeeled eggplant
1/2 cup roasted red bell peppers in 1/2" st
= (from a 7-oz jar)
1/2 medium red onion, sliced, and
separated into rings
1 large garlic clove, finely chopped
1 tbsp olive oil
2 tbsp water
2 tsp lime juice
3 cup cooked couscous - (1 cup uncooked)
Directions
Heat oven to 375 degrees. Spray rectangular baking dish, 13 by 9 by 2
inches, with cooking spray. Rinse chicken; pat dry. Sprinkle with salt
and pepper. Crush cereal. (Place cereal in plastic bag or between sheets
of waxed paper; crush with rolling pin. Or crush in blender or food
processor.) Place cereal in shallow dish; coat chicken completely with
cereal.
Heat chicken in 1 tablespoon oil in 10-inch skillet over medium heat 15
minutes, turning once, until juice is no longer pink when centers of
thickest pieces are cut. Remove chicken from skillet; cover to keep warm.
In same skillet, cook zucchini, eggplant, bell peppers, onion and garlic in
1 tablespoon oil 3 minutes, stirring occasionally. Stir in water and lime
juice; cook about 1 minute or until hot.
Place couscous in baking dish. Place chicken breasts on couscous. Pour
zucchini mixture over chicken. Bake about 10 minutes or until hot.
This recipe yields 6 servings. Serving size: 1/6 recipe.
Exchanges Per Serving: 3 Lean Meat, 1 1/2 Starch, 1 Vegetable.
Nutrition Facts: Calories 310; Calories from Fat 80; Total Fat 9g;
Saturated Fat 2g; Cholesterol 75mg; Sodium 320mg; Carbohydrate 32g;
Dietary Fiber 6g; Protein 31g.
Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"09-16-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2001"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 176 Calories; 6g Fat (31.8% calories
from fat); 27g Protein; 1g Carbohydrate; trace Dietary Fiber; 68mg
Cholesterol; 77mg Sodium. Exchanges: 4 Lean Meat; 0 Vegetable; 0 Fruit; 1
Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 6
Diet Sunny Mediterranean Chicken Recipe brought to you by Diet Recipes To-Go
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