Monday, March 18, 2013

Sautéed Zucchini with Lemon-Thyme Chicken

Prep: 7 minutes; Cook: 8 minutes; Total time: 15 minutes.
  • Yield: Makes 4 servings (serving size: 1 chicken cutlet and 1 cup zucchini-and-couscous mixture)


  • Sautéed Zucchini with Lemon-Thyme Chicken Recipe

    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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