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Couscous-Stuffed Chicken

Photo: John Autry; Styling: Cindy Barr
Total time 45 mins
Yield

4 servings (serving size: 1 stuffed breast half)

Stuff chicken breasts with a savory mixture of couscous, tomato, olive and feta cheese for an elegant, Mediterranean-style meal that’s fit for company.

Ingredients

  • 1/3 cup fat-free, lower-sodium chicken broth
  • 1/4 cup uncooked couscous
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 3 tablespoons chopped plum tomato
  • 2 tablespoons kalamata olives, chopped
  • 2 tablespoons crumbled feta cheese
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons chopped fresh oregano
  • 2 teaspoons chopped fresh parsley
  • 1 teaspoon grated lemon rind
  • 1 minced garlic clove
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • Cooking spray

Nutrition Information

  • calories 271
  • fat 10.7 g
  • satfat 2.2 g
  • monofat 6.5 g
  • polyfat 1.3 g
  • protein 31.9 g
  • carbohydrate 10 g
  • fiber 0.8 g
  • cholesterol 78 mg
  • iron 1.2 mg
  • sodium 546 mg
  • calcium 49 mg

How to Make It

  1. 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.

  2. 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.

  3. Preheat oven to 400°.

  4. 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.