Chicken with Tomatoes and Zucchini Sauté

Chicken with Tomatoes and Zucchini Sauté

1 omega-3-enriched egg
1 tablespoon water
1/4 cup ground flaxseed
1/4 cup whole grain pastry flour
1/2 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each)
1 tablespoon olive oil
1 onion, cut into 1/2" wedges
1 zucchini, halved lengthwise and sliced
2 cups grape tomatoes, halved
1 teaspoon dried basil
1/2 lemon
2 cups cooked whole-wheat couscous (2/3 cup dry)


  1. Preheat the oven to 425ºF. Coat a baking sheet with cooking spray.
  2. Place the egg and water in a shallow dish and whisk to combine. Combine the flaxseed, flour, and salt in another shallow dish. Dip the chicken into the egg mixture and then into the flaxseed mixture. Place on the baking sheet and coat the surface with cooking spray. Bake, turning once, for 15 minutes or until a thermometer inserted in the center reaches 160ºF.
  3. Meanwhile, coat a large nonstick skillet with cooking spray and heat the oil over medium-high heat. Add the onion and zucchini and cook, stirring, for 5 minutes or until well browned. Add the tomatoes and basil and cook for 3 minutes or until tender. Remove from the heat. Squeeze the lemon over the tomato mixture and toss to coat.
  4. Place the chicken breasts on 4 plates. Top each with one-quarter of the tomato mixture. Serve with hot couscous.

Serves 4
Per serving: Calories 337.5; Fat 9.7 g; Saturated fat 1.3 g; Cholesterol 122 mg; Sodium 395.7 mg; Carbohydrates 29.5 g; Sugar 4.1 g; Dietary fiber 6.5 g; Protein 34.5 g.

*Recipe courtesy of Women’s Health

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