Diabetic Friendly Recipe | Chicken Relleno with Collard Green Couscous

Описание: Delicious weeknight meal with only 35 carbs for the entire meal. Chicken stuffed with poblano peppers, onions, celery, and Monterey jack cheese and couscous with collard greens and garlic.

RECIPE

Pollo (Chicken) Relleno
1 cup finely chopped fresh poblano chile peppers
2/3 cup finely chopped onion
1/2 cup finely chopped celery
1 tsp olive oil
2 tbs snipped fresh parsley (I used dried)
1/8 tsp Cajun seasoning
1/8 tsp dried oregano, crushed (I may have forgotten this ingredient)
4 medium skinless, boneless chicken breast halves
1/4 cup cornmeal
1/2 tsp Cajun seasoning
2 egg whites (I omitted this step)
1/2 cup shredded Monterey Jack cheese

1. Preheat oven to 375F. In a saucepan, cook poblano peppers, onion and celery in hot oil over medium-high heat until tender. Stir in parsley, the 1/8 tsp Cajun seasoning and oregano.
2. Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, lightly pound each chicken breast half to about 1/4 inch thick. (I cut the chicken in half and omitted this step.)
3. In a shallow dish combine cornmeal and the 1/2 tsp Cajun seasoning. Place egg whites in another shallow dish; beat lightly.
4. For each roll, spread about 1/4 cup of the vegetable mixture near an edge of the chicken breast. Sprinkle with 1 tbs of the cheese. Fold in side edges; roll up with the vegetable mixture.
5. Dip rolls in the egg whites, coast with cornmeal mixture. (I omitted and sprinkled with cornmeal instead.) Place rolls, seam sides down, in a greased shallow baking pan. Coat with nonstick cooking spray (I forgot this and it was fine). Bake, uncovered, for 35 to 40 minutes. sprinkle chicken with remaining 1/4 cup cheese. Bake 5 minutes more or until no longer pink (165F). Transfer to four serving plates.

Greens and Couscous
2 closes garlic, minced
2 tsp olive oil
3 cups coarsely chopped mustard or collard greens
1 cup reduced-sodium chicken broth
1/2 cup whole wheat couscous

1. In a 2-quart saucepan cook garlic in hot oil over medium heat for 30 seconds. Add greens and stir; cover and cook about 5 minutes or until greens are almost tender. Add broth to the greens and bring to boiling. Stir in couscous; remove from heat. Cover and let stand for 5 minutes. Divide among plates.