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Lemon Chicken and Tomatoes with Couscous

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Lemon Chicken and Tomatoes with Couscous
  • Prep Time 25 min
  • Total Time 25 min
  • Servings 4
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Dinner ready in 25 minutes! Peppered chicken with a hint of lemon served over couscous and tomato slices – a deliciously mouth-watering meal!

Ingredients

4
boneless skinless chicken breasts (about 1 1/4 lb)
3
tablespoons all-purpose flour
1/4
teaspoon pepper
4
teaspoons olive or canola oil
2/3
cup uncooked whole wheat couscous
1
cup water
1
cup fat-free chicken broth with 33% less sodium
2
tablespoons lemon juice
4
very thin slices lemon
2
large tomatoes, thinly sliced

Directions

  • 1 Between pieces of plastic wrap or waxed paper, place each chicken breast, smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick.
  • 2 In shallow dish, mix flour and pepper. Coat chicken with flour mixture.
  • 3 In 12-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 2 to 3 minutes on each side or until golden brown and no longer pink in center. Remove skillet from heat. Place chicken on plate; cover to keep warm.
  • 4 Cook couscous in water as directed on package.
  • 5 Add broth, lemon juice and lemon slices to same skillet. Heat to boiling over high heat. Cook, stirring constantly, until broth is reduced by half. Return chicken to skillet; cook 1 to 2 minutes to glaze. Remove lemon slices from skillet; discard. Spoon couscous onto serving plates; top with tomato slices. Place chicken over tomato; drizzle with juices in skillet.
Tips  

Add some variety--serve with bulgur or quinoa instead of the couscous.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
360
(
Calories from Fat
90
)
Daily Value
Total Fat
10g
15%
(
Saturated Fat
2g
9%
,
Trans Fat
0g
)
Cholesterol
80mg
27%
Sodium
220mg
9%
Potassium
520mg
15%
Total Carbohydrate
33g
11%
(
Dietary Fiber
4g
16%
,
Sugars
3g
)
Protein
35g
Daily Value*:
Vitamin A
15%
15%
Vitamin C
15%
15%
Calcium
4%
4%
Iron
15%
15%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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