Couscous with Chicken & Salsa


1 pound skinless, boneless chicken breasts, seasoned

1 tablespoon vegetable oil

2 cups fat-free chicken broth

1 1/2 cups couscous

1 medium zucchini, thinly sliced (2 cups)

1 yellow bell pepper, cut in bite-size pieces

1 cup thick and chunky salsa, heated

1 cup shredded Monterey Jack and Cheddar cheese mixture

3/4 cup reduced fat sour cream

1/4 cup chopped green onions


Each serving provides approximately: 608 calories; 44 g protein; 62 g carbohydrates; 5 g fiber; 19 g fat (10 g saturated0; 108 mg cholesterol; 32 mcg folate; 2 mg iron; 963 mg sodium.

Source: Wheat Foods Council

chicken and salsa couscous


Season chicken breasts as desired with salt, pepper, garlic salt, taco seasoning, etc.

Heat oil in a large nonstick skillet; cook chicken over medium high heat, turning occasionally until browned and meat is cooked through (10 to 15 minutes, depending on thickness of meat). Remove chicken from skillet; cut into 1/2-inch strips; keep warm.

In medium saucepan, bring broth to a boil; stir in couscous. Remove from heat and cover. Let stand 5 minutes.

In the same skillet place zucchini and yellow pepper; cook over medium heat, stirring occasionally, until tender yet crisp, about 5 minutes.

Fluff couscous with a fork and place on large platter. Drizzle with 1/2 of salsa. Top with zucchini and peppers, then chicken. Sprinkle with cheese. Drizzle with remaining salsa.

Top with dollops of sour cream and green onions.

Servings: 4