Mediterranean Chicken and Couscous

Health score
20%
Mediterranean Chicken and Couscous
45 min.
4
440kcal

Suggestions

Mediterranean Chicken and Couscous

Indulge in the vibrant flavors of the Mediterranean with this delicious and healthy recipe. Perfect for a quick lunch or a cozy dinner, this dish combines juicy chicken breasts with the classic Mediterranean ingredients of tomatoes, olives, and cheese. Paired with whole wheat couscous infused with Italian parsley, this meal is not only bursting with taste but also nutritious and satisfying.

Prepared in just 45 minutes, this recipe serves 4 and offers a well-balanced meal with approximately 440 calories per serving. The protein-rich chicken, complemented by the fiber-packed couscous, ensures you'll enjoy a meal that's both filling and energizing. The use of KRAFT Calorie-Wise Balsamic Vinaigrette and 25% less-sodium chicken broth keeps the dish light and flavorful without unnecessary calories.

With its beautiful blend of colors and flavors, Mediterranean Chicken and Couscous is a dish that's as pleasing to the eye as it is to the palate. Whether you're a fan of Mediterranean cuisine or simply looking to try something new, this recipe is sure to become a staple in your kitchen.

Ingredients

  • tablespoons balsamic vinaigrette kraft
  • teaspoons canola oil 
  • 0.8 cup cheese shredded kraft
  • cups grape tomatoes halved
  • 0.3 cup olive green pitted halved
  • cup chicken broth 
  • small onion halved thinly sliced
  • 0.3 cup flat parsley italian chopped
  • 16 ounce chicken breast boneless skinless
  • 0.7 cup couscous whole wheat uncooked

Equipment

  • frying pan
  • sauce pan

Directions

  1. Bring broth to boil in small saucepan on medium-high heat.
  2. Add couscous.
  3. Remove from heat; cover.
  4. Let stand 5 min.
  5. Meanwhile, heat oil in large nonstick skillet on medium-high heat.
  6. Add chicken; cook 6 to 7 min. on each side or until browned on both sides and done (170 degrees F).
  7. Transfer to plate; cover to keep warm.
  8. Heat dressing in same skillet.
  9. Add onions; cook and stir 5 to 6 min. or until crisp-tender. Stir in tomatoes and olives; cook 1 to 2 min. until just heated through.
  10. Add 2 Tbsp. parsley to couscous; mix lightly. Spoon onto platter; top with chicken, tomato mixture, cheese and remaining parsley.

Nutrition Facts

Calories440kcal
Protein32.39%
Fat32.53%
Carbs35.08%

Properties

Glycemic Index
31
Glycemic Load
1.28
Inflammation Score
-8
Nutrition Score
21.263043315514%

Flavonoids

Naringenin
0.51mg
Apigenin
8.08mg
Luteolin
0.09mg
Isorhamnetin
0.88mg
Kaempferol
0.24mg
Myricetin
0.66mg
Quercetin
4mg

Nutrients percent of daily need

Calories:439.91kcal
22%
Fat:16.29g
25.06%
Saturated Fat:4.24g
26.48%
Carbohydrates:39.52g
13.17%
Net Carbohydrates:34.47g
12.53%
Sugar:4.14g
4.6%
Cholesterol:89.16mg
29.72%
Sodium:520.31mg
22.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.49g
72.98%
Vitamin K:69.71µg
66.39%
Vitamin B3:13.19mg
65.95%
Selenium:40.02µg
57.18%
Vitamin B6:0.95mg
47.48%
Phosphorus:355.64mg
35.56%
Vitamin A:1145.97IU
22.92%
Vitamin C:17.85mg
21.64%
Potassium:712.71mg
20.36%
Fiber:5.05g
20.21%
Vitamin B5:1.75mg
17.5%
Calcium:150.04mg
15%
Iron:2.39mg
13.3%
Vitamin B12:0.76µg
12.74%
Vitamin B2:0.21mg
12.57%
Magnesium:47.02mg
11.76%
Zinc:1.53mg
10.2%
Vitamin E:1.36mg
9.07%
Vitamin B1:0.12mg
7.97%
Manganese:0.14mg
6.84%
Folate:26.46µg
6.61%
Copper:0.13mg
6.48%
Vitamin D:0.2µg
1.32%
Source:Allrecipes