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Receta Quicky Chicken Florentine With Whole Wheat Couscous And Brocc
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Ingredientes
- Â Â Cooking spray
- 4 ounce frzn minced spinach
- 1/2 tsp Mrs. Dash Original Seasoning
- 1Â 1/2 lb boneless skinless chicken breasts (4 large)
- 10Â 3/4 ounce canned cream of mushroom soup
- 1/2 c. lowest-fat mayonnaise
- 1/4 tsp garlic pwdr
- 1/8 tsp celery salt
- 1/2 Tbsp. curry pwdr
- 1/2 c. fine breadcrumbs
- 3Â 1/2 Tbsp. grated low-fat Parmesan cheese
- 1 tsp dry parsley
- 1/2 Tbsp. canola oil
- Â Â Aluminum foil
- 4 c. frzn cut broccoli
- 1Â 1/2 c. whole-wheat couscous
- Â Â liquid (see box) see directions
Direcciones
- Quicky Chicken Florentine with Whole Wheat Couscous and Broccoli
- LIQUID for couscous: We like to add in 1 tbsp salsa, 1 tsp cilantro and chicken broth for part of the liquid.
- 1. Preheat BBQ to medium (approx. 350F). Spray a 9" x 9" cake pan with cooking spray. Squeeze the moisture from the spinach in a colander using a fork. Sprinkle with spice. Cut each breast in half. Make a slice down the centre of each half, not cutting all the way through. Place each piece, slit side up, in the palm of your hand. Spoon a tiny bit of spinach on top. Flip the piece, chicken side up, into the cake pan. Repeat with all the chicken. If some of the spinach falls out, or possibly these do not look perfect, do not worry, this meal looks fantastic after it's baked.
- Fold in a bowl in this order: soup, mayonnaise, garlic pwdr, celery salt and curry pwdr. Stir till smooth. Spoon over chicken.
- In a different bowl, mix breadcrumbs, Parmesan, parsley and oil together. Sprinkle over the chicken and sauce. Place pan on foil diffuser (see below) in preheated BBQ. Set timer for 35 min. Close lid.
- 2. Rinse broccoli under cool water in a colander. Place in medium-size microwave-safe pot or possibly casserole with lid. Cover and microwave on high for 5 min. When timer rings for chicken, turn BBQ to low, and leave it in.
- 3. Make couscous in a stove-top pot according to package directions. When the couscous is ready, so is the chicken.
- 4. Stir broccoli and microwave at high for 2 additional min just before serving.
- How to make a foil diffuser - Fold a long piece of heavy foil in half, shiny side out. Crumple the edges together on all sides. Make sure the finished diffuser is larger than the bottom of the pan you are using. When you use your BBQ as an oven, use a diffuser to deflect direct heat from the burners and prevent the food in the bottom of your pan from scorching.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 194g | |
| Recipe makes 6 servings | |
| Calories 204 | |
| Calories from Fat 59 | 29% |
| Total Fat 6.74g | 8% |
| Saturated Fat 1.68g | 7% |
| Trans Fat 0.03g | |
| Cholesterol 45mg | 15% |
| Sodium 514mg | 21% |
| Potassium 438mg | 13% |
| Total Carbs 13.74g | 4% |
| Dietary Fiber 2.1g | 7% |
| Sugars 2.16g | 1% |
| Protein 21.99g | 35% |
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