Source: Cooking Light, Jan/Feb 2011
- 1/3 c. chicken broth (used no-salt)
- 1/4 c. uncooked couscous (used whole wheat)
- salt/pepper (skip)
- 3 tbsp chopped plum tomato (used diced)
- 2 tbsp olives, chopped (skipped -blech)
- 2 tbsp crumbled feta cheese
- 2 tbsp EVOO
- 2 tsp chopped oregano
- 2 tsp fresh parsley chopped
- 1 tsp grated lemon rind
- 1 minced garlic clove
- 4 (6oz) boneless chicken breast halves
- cooking spray
- Bring broth to a boil in a small saucepan, remove from heat. Stir in couscous. Cover and let stand 4 mins. Place couscous in a small bowl, fluff with fork. Cool for 10 mins. Add ingredients to bowl (through garlic), toss.
- Pound chicken to 1/4-inch thickness. Divide couscous mixture evenly among breast halves; roll up jelly-roll fashion. Secure with wooden picks. Sprinkle chicken with salt/pepper (skipped).
- Preheat oven to 400 degrees.
- Heat a large ovenproof skillet over med-high heat. Coat pan with cooking spray. Add chicken to pan; cook for 6 mins or until browned. Turn chicken over. Bake at 400 degrees until chicken is done.
Per serving: 271 cals; 10.7g fat (2.2g sat, 6.5g mono, 1.3g poly); 31.9g protein; 10g carbs; 78mg chol; 546mg sodium
First - a word to the wise. Do not use colored wooden toothpicks to secure chicken rolls unless you like the lovely blue, green and red dye colors in your food. D'oh. Second - this was so-so. It was good and edible and all that, but the only flavor that really came through was the lemon. I didn't get enough of the tomatoes or feta in my serving for it to be worth the mess and kinda hassle.
Fresh from the oven - spot the blue hue!