Dijon mustard, honey, and cumin might seem to be an unlikely combination, but this dish will win raves every time.

　　

Ingredients

serves 4, 3 ounces chicken and 1 cup couscous and peas per serving

　　Cooking spray

　　1 tablespoon Dijon mustard

　　2 teaspoons honey

　　4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, pounded to about 1/2 inch thick

　　8 ounces frozen green peas

　　3/4 cup fat-free, low-sodium chicken broth

　　1/2 cup water

　　1/2 teaspoon ground cumin

　　3/4 cup uncooked whole-wheat couscous

　　

Step 1

Preheat the broiler. Lightly spray the broiler pan with cooking spray.

　　

Step 2

In a small bowl, stir together the mustard and honey. Brush about half the mixture over one side of the chicken.

　　

Step 3

Broil the chicken about 4 inches from the heat for 3 minutes. Turn the chicken over. Using a clean brush, brush with the remaining mustard mixture. Broil for 3 to 4 minutes, or until the chicken is lightly browned on the outside and no longer pink on the inside.

　　

Step 4

Meanwhile, in a medium saucepan, stir together the remaining ingredients except the couscous. Cook, covered, over medium-high heat until the water comes to a boil. Stir in the couscous. Remove from the heat. Let stand, covered, for 5 minutes. Fluff with a fork.

　　

Step 5

Serve the chicken over the couscous mixture.

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 356

　　

Step 8

Total Fat: 3.0g

　　

Step 9

Saturated: 0.5g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 0.5g

　　

Step 13

Cholesterol: 66mg

　　

Step 14

Sodium: 244mg

　　

Step 15

Carbohydrates: 47g

　　

Step 16

Fiber: 9g

　　

Step 17

Sugars: 7g

　　

Step 18

Protein: 37g

　　

Step 19

Dietary Exchanges

　　

Step 20

3 Starch

　　

Step 21

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals