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Another diet night for the hubby and I went with chicken this time. I pulled out one of the nice chicken breasts from Zaycon. I would only be using 3.5 ounces of it so it would make at least one more if not two more meals. I try to make these meals tasty and as filling as possible for the hubby but one can only go so far with 350 calories. This one doesn’t look as pretty as some others but he really enjoyed it and that is all that counts in my book.
Vegetable Stuffed Chicken Rolls
1 medium onion
1 cup shredded zucchini
1 cup shredded carrot
1 cup sliced green pepper
1 TBS basil leaves, chopped
1 tsp orange zest
3.5 ounces chicken breast – 2 slices
salt and pepper
2 TBS balsamic vinegar
1/4 cup orange scented couscous (cook 1 cup plain couscous per directions adding in 1 TBS orange zest to the cooking water.)
Saute the onions, peppers, carrots and zucchini in a non-stick pan with a sprinkling of salt, the basil and the orange zest. Add some water if you need to keep the vegetables from sticking.
When everything has softened and is cooked through transfer to the scale and weigh until you have 3.5 ounces of the mixture. Set aside the balance for another night.
Pound out the two slices of chicken breast until they are quite thin and sort of rectangular in shape. There might be small holes – that is OK.
Sprinkle the chicken with some salt and put half of the vegetable mixture on each piece and roll. Place a nonstick pan over med-high heat and place the chicken rolls in the pan, seam side down to cook. Cook on each side for about 1 minute or until the chicken is cooked through on all four sides. Let rest for a minute or two.
While the chicken is cooking add the balsamic vinegar and some fresh ground pepper to a pan and reduce by 1/3. Slice the chicken rolls and arrange on the plate around the 1/4 cup of orange scented couscous. Drizzle the balsamic reduction over the chicken and couscous.
I rounded the meal out with 3.5 oz of huckleberries. He enjoyed this meal as much as the others I’ve come up with for him on his diet days. He liked the addition of the orange zest because it got one of his favorite flavors into the meal without all of the sugar that using orange juice would have entailed.