Tuesday, July 2, 2013
Recipe from Better Homes & Gardens (Georgia L. Olin)
Husband-Tested in Alice’s Kitchen
Here’s a fabulous, tasty dinner, good enough for company that can be prepared in about ½ hour.
1 ¼ cups plain whole-wheat couscous
1 ¾ cups chicken or vegetable broth
4 small skinless, boneless chicken breast halves
¼ cup toasted wheat germ**
2 Tablespoons olive oil
1 small zucchini, sliced
½ of a medium green (yellow or red) sweet pepper, chopped
½ of a medium onion, sliced and separated into rings
2 cloves garlic, minced
1/8 teaspoon salt
Dash freshly ground pepper
2 Tablespoons water
4 teaspoons fresh lime or lemon juice
2 medium tomatoes cut into wedges
½ cup crumbled feta cheese
Put the uncooked whole-wheat couscous in a heatproof bowl. In a saucepan, bring the broth to a boil (you can also use the microwave to boil the broth.) Add the broth to the couscous and stir. Immediately cover the bowl with plastic wrap or a plate. Let stand covered to steam for 30 minutes. While it is steaming, prepare the chicken.
Coat the chicken breasts with wheat germ. In a large skillet cook chicken, uncovered, in 1 Tablespoon of hot oil over medium heat for 12 to 15 minutes or until no longer pink, turning once. Remove chicken from skillet; keep warm.
In same skillet cook zucchini, green pepper, onion, garlic, salt, and pepper in remaining hot oil for 3 minutes. Add water; cook 1 minute more. Remove from heat; stir in lime or lemon juice and tomato wedges.
Remove plastic wrap or plate. Fluff couscous with a fork.
To serve, divide couscous among four dinner plates. Place vegetable mixture atop couscous and chicken atop vegetables. Sprinkle feta cheese over chicken. Makes 4 main-dish servings.
Nutrition facts (per serving) This nutritional info is for the dish using regular couscous, but if using whole-wheat couscous, this dish will be even better for you. cal. 409; fat 14 gm.; cholesterol 66 mg.; carb. 42 gm.; fiber 3 gm.; protein 30 gm.; sodium 287 mg.; calcium 121 mg.; iron 3 mg.
**Wheat germ is the most vitamin- and mineral-rich part of the wheat kernel. It can be found at Lost River Market & Deli.