Sautéed Zucchini with Lemon-Thyme Chicken
Prep: 7 minutes; Cook: 8 minutes; Total time: 15 minutes.Ingredients
- 1 tablespoonlemon zest
- 1 tablespoonchopped fresh thyme
- 1 poundchicken cutlets
- 1/4 teaspoonsalt
- 1/4 teaspoonfreshly ground black pepper
- 1 tablespoonolive oil
- 1/2 cupwater
- 1/3 cupuncooked couscous
- 3/4 poundzucchini (about 2 medium), halved lengthwise and cut crosswise into 1/2-inch pieces
- 1/2 poundyellow summer squash (about 2 medium), halved lengthwise and cut crosswise into 1/2-inch pieces
- 1/4 cupfat-free, low-sodium chicken broth
- Chopped fresh thyme, for garnish
Preparation
1. Place the lemon zest and thyme in a small bowl; toss. Sprinkle the chicken with salt and pepper on both sides. Sprinkle half of the lemon-and thyme mixture evenly onto one side of each cutlet. Heat the olive oil in a large nonstick skillet over medium-high heat; cook the chicken, herb side down, turning after 2 minutes. When the chicken is golden and cooked through (about 4 minutes), transfer to a cutting board. Cover chicken, and keep warm.2. Bring 1/2 cup water to a boil in a small saucepan; gradually stir in the couscous. Remove pan from heat; cover and let stand 5 minutes. Fluff with a fork. Cover couscous, and keep warm.
3. Sauté the zucchini and squash (in the same skillet used for the chicken) over medium heat, stirring frequently, until golden and tender (about 4 minutes). Stir in the remaining lemon-and-thyme mixture, chicken broth, and couscous.
4. Spoon the couscous mixture evenly among 4 plates; top each with a chicken cutlet. Garnish with thyme.
Nutritional Information
Calories per serving: | 233 |
---|---|
Fat per serving: | 7g |
Saturated fat per serving: | 1g |
Monounsaturated fat per serving: | 3g |
Polyunsaturated fat per serving: | 1g |
Protein per serving: | 27g |
Carbohydrates per serving: | 16g |
Fiber per serving: | 2g |
Cholesterol per serving: | 63mg |
Iron per serving: | 2mg |
Sodium per serving: | 139mg |
Calcium per serving: | 42mg |
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