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Couscous-Stuffed Chicken Recipe

Couscous-Stuffed Chicken Recipe

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Ingredients

Count

Nutrition

189

Calories

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Ingredients:

Serving

1/3 cup fat-free , lower-sodium chicken broth
1/4 cup uncooked couscous
1/2 tsp salt, divided
1/2 tsp black pepper, divided
3 tbsp chopped plum tomato
2 tbsp kalamata olives, chopped
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

Directions:

Bring broth to a boil in a small saucepan; remove from heat. Stir in couscous. Cover and let stand 4 minutes. Place couscous in a small bowl; fluff with a fork. Cool for 10 minutes. Add 1/4 teaspoon salt, 1/4 teaspoon pepper, and next 8 ingredients (through garlic); toss.
Place chicken between 2 sheets of plastic wrap; pound to 1/4-inch thickness. Divide couscous mixture evenly among breast halves; roll up jelly-roll fashion. Secure with wooden picks. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper.
Preheat oven to 400°.
Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook for 6 minutes or until browned; turn chicken over. Bake at 400° for 5 minutes or until chicken is done.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	188.75 Kcal (790 kJ)
Calories from fat	101.77 Kcal
		% Daily Value*
Total Fat	11.31g	17%
Cholesterol	26.28mg	9%
Sodium	573.18mg	24%
Potassium	183.19mg	4%
Total Carbs	11.32g	4%
Sugars	1.27g	5%
Dietary Fiber	1.1g	4%
Protein	10.51g	21%
Vitamin C	2.3mg	4%
Vitamin A	0.1mg	4%
Iron	5.3mg	30%
Calcium	68.3mg	7%

Amount Per 100 g
Calories	195.21 Kcal (817 kJ)
Calories from fat	105.25 Kcal
		% Daily Value*
Total Fat	11.69g	17%
Cholesterol	27.18mg	9%
Sodium	592.8mg	24%
Potassium	189.46mg	4%
Total Carbs	11.71g	4%
Sugars	1.31g	5%
Dietary Fiber	1.13g	4%
Protein	10.87g	21%
Vitamin C	2.4mg	4%
Vitamin A	0.1mg	4%
Iron	5.5mg	30%
Calcium	70.6mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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