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9g
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| 1 | cup Fiber One® original bran cereal | | 6 | boneless skinless chicken breasts (about 1 3/4 lb) | | 1/2 | teaspoon salt | | 1/4 | teaspoon pepper | | 1/4 | cup milk | |
| 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 | |
| 1 1/2 | cups water | | 1/4 | teaspoon salt | | 1 | cup uncooked whole wheat couscous | | 1 | lime, cut into 6 wedges |
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| 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. | | No change.
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NUTRITION INFO:
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430 ( 130); 14g ( 2 1/2g, 0g); 80mg; 410mg; 39g ( 9g, 4g); 35g 35%; 50%; 8%; 20% 2 ; 0 ; 1 ; 4 ; 2 2 1/2
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