eatingRD.com Food. Fitness. Nutrition. Life!

This is just one of those meals that I keep making time and time again because it’s a real keeper.  It has a bit of clean-up in the kitchen, but is really great to make the components ahead of time on the weekend and then savor the flavors during the week!

Walnut-Crusted Chicken and Summer Squash Baked Couscous

(adapted from CookingLight and FOOD)

For the Couscous:

• 1  (14-ounce) can less-sodium chicken broth, divided
• 3/4  cup uncooked WW couscous (you could also use quinoa)
• 2  cups sliced yellow squash (about 3 small) – used the ones from the farmer’s market!
• 1/2  cup sliced green onions
• 2  tbsp fresh basil (1 tbsp dried)
• 1  tbsp fresh oregano (1/2 tbsp dried)
• 2  garlic cloves, minced
• 1/3  cup shredded fontina cheese
• 1/3  cup grated Parmigiano-Reggiano cheese
• 1/4  cup  egg substitute (or 1 egg)
• 1/2  tsp salt
• 1/4  tsp freshly ground black pepper

Preheat oven to 400°.

Bring 1 cup chicken broth to a boil in a medium saucepan; stir in uncooked couscous. Remove from heat; cover and let stand 5 minutes. Fluff couscous with a fork.

Heat a large nonstick skillet over medium-high heat. Coat pan with a little olive oil. Add squash, onions, basil, oregano, and garlic; sauté until slightly golden. Set aside.

Combine fontina and Parmigiano-Reggiano; set aside. Combine couscous, squash mixture, and half of cheese mixture in a large bowl; stir in remaining chicken broth, egg substitute, salt, and pepper. Spoon mixture into an 8 x 8-inch baking dish lightly coated with cooking spray. Top with remaining cheese mixture. Bake at 400° for 25-30 minutes or until golden.

For the Chicken:

In a food processor, pulse about 1 –  1 1/2 cups of toasted walnuts, 1/2 cup bread crumbs (I used TJ’s garlic ciabatta) and 1/2 cup grated parmesan – place this mixture in a large shallow pan, like a baking dish.

In another shallow pan – combine about 3 egg whites.

Take about 1 pound of chicken breasts, make sure they aren’t too thick and pound them down first.  Place the breasts in the egg white mixture then dredge in the walnut mixture, pressing down.  Shake off excess and place in a large skillet coated with a few good glugs of olive oil.  Cook over medium-high heat until slightly firm and cooked through (about 4-5 minutes per side depending on thickness); drain them on paper towels.