Sautéed Zucchini with Lemon-Thyme Chicken

Quentin Bacon
This delightful springtime recipe combines the savory flavors of sautéed zucchini and lemony chicken for a tasty weeknight or weekend meal.

Yield:

Makes 4 servings (serving size: 1 chicken cutlet and 1 cup zucchini-and-couscous mixture)

Nutritional Information

Calories 233
Fat 7 g
Satfat 1 g
Monofat 3 g
Polyfat 1 g
Protein 27 g
Carbohydrate 16 g
Fiber 2 g
Cholesterol 63 mg
Iron 2 mg
Sodium 139 mg
Calcium 42 mg

Ingredients

1 tablespoon lemon zest
1 tablespoon chopped fresh thyme
1 pound chicken cutlets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
1/2 cup water
1/3 cup uncooked couscous
3/4 pound zucchini (about 2 medium), halved lengthwise and cut crosswise into 1/2-inch pieces
1/2 pound yellow summer squash (about 2 medium), halved lengthwise and cut crosswise into 1/2-inch pieces
1/4 cup fat-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.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Lori Powell,

September 2010