Couscous-Stuffed Chicken

By barbie24

Calories: 271; Fat: 10.7g; Protein: 31.9g; Carbs: 10g; Fiber: 0.8g; Cholesterol: 78mg; Iron: 1.2mg; Sodium: 546mg; Calcium: 49mg

* Serving size: 1 stuffed breast half

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

Preparation

Step 1

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.