Chicken with Pretzels and Couscous

Dinner can be done in 25 minutes when featuring quick-cooking chicken tenderloins rolled in a crunchy coating of peanuts and crushed pretzels.

R097361
Prep Time:
15 mins
Bake Time:
10 mins
Total Time:
15 mins
Servings:
6

Ingredients

  • 1 cup pretzel sticks

  • cup unsalted peanuts

  • ¼ teaspoon crushed red pepper (optional)

  • ½ cup refrigerated or frozen egg product, thawed

  • 1 14 ounce chicken breast tenderloins

  • ½ cup reduced-sodium chicken broth

  • 1 16 ounce package frozen sweet peppers and onion stir-fry vegetables

  • ½ cup uncooked couscous

  • 2 tablespoon seasoned rice vinegar

  • 1 tablespoon canola oil

  • 1 Recipe Dipping sauce

Dipping Sauce

  • cup plain yogurt

  • 2 tablespoon yellow mustard

  • 2 teaspoon honey

Directions

  1. Preheat oven to 425 degrees F. Line a 15x10x1-inch pan with foil; coat with nonstick cooking spray; set pan aside. Place pretzels, 1/2 cup peanuts, and red pepper in food processor. Cover; process until coarsely ground; transfer to resealable plastic bag.

  2. Place egg product in shallow dish. Dip chicken tenderloins into egg product. Allowing excess egg product to drip off, transfer tenderloins, half at a time, to bag with crumb mixture. Seal bag; turn to coat chicken pieces. Arrange chicken in prepared pan. Bake chicken for 10 to 15 minutes or until no longer pink (170 degrees F).

  3. Meanwhile, in a saucepan combine broth and stir-fry vegetables. Bring to boiling. Stir in couscous; remove from heat. Cover; let stand 5 minutes. Chop remaining peanuts. Stir peanuts, rice vinegar, and oil into couscous mixture. Serve couscous mixture with chicken and dipping sauce. Makes 6 servings.

Dipping Sauce

  1. In a bowl combine yogurt, mustard, and honey.

Test Kitchen Tip:

If you do not have a food processor, place pretzels in a large resealable plastic bag; seal bag and finely crush pretzels using a rolling pin or meat mallet. Finely chop 1/2 cup of the peanuts and add to pretzel crumbs in bag.

Nutrition Facts (per serving)

336 Calories
12g Fat
31g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 336
% Daily Value *
Total Fat 12g 15%
Saturated Fat 2g 10%
Cholesterol 39mg 13%
Sodium 344mg 15%
Total Carbohydrate 31g 11%
Total Sugars 6g
Protein 26g
Vitamin C 27.2mg 136%
Calcium 50.5mg 4%
Iron 2.2mg 12%
Potassium 245mg 5%
Folate, total 24.2mcg
Vitamin B-12 0.7mcg
Vitamin B-6 0.4mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.