Eat Healthy for Less: A Week's Worth of Dinner Recipes for $100

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Eat Healthy for Less: A Week's Worth of Dinner Recipes for $100

Monday: Mediterranean Chicken

Makes: 4 servings
Prep time: 10 minutes
Cook time: 25 minutes

$2.99/serving*

Ingredients
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
8-10 skinless chicken thighs, bone in
1/4 cup chicken broth
1/4 cup white wine
2 garlic cloves, sliced into thin rounds
3-4 sprigs fresh thyme
1/2 cup pitted olives such as Kalamata
1 lemon, sliced into thin rounds
1 cup whole wheat couscous
1/2 pound fresh asparagus
1 teaspoon lemon zest

Directions
1. Preheat the oven to 450 degrees. Heat olive oil in a large ovenproof skillet over medium-high heat. Sprinkle chicken with salt and pepper; add to pan, meaty side down. Cook for 5 minutes. Turn and cook for 2 minutes more.
2. Pour out any excess fat. Return pan to burner; stir in broth and wine, scraping up any brown bits. Scatter garlic, thyme, and olives on chicken. Lay one lemon round on each piece of chicken.
3. Place skillet in oven. Roast chicken for 17 to 20 minutes, or until juices run clear. (Reserve 2 to 4 thighs plus sauce for Orzo "Paella," slide 3.)
4. Prepare couscous according to package directions and steam asparagus until crisp-tender. Serve chicken over couscous; place steamed asparagus on the side and sprinkle with lemon zest.

Nutrition facts per serving: 398 calories, 29g protein, 50g carbohydrate, 9g fat (1.4g saturated), 9g fiber

*Prices were compiled on January 21, 2010.