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F.I.S.T.STUFFED CHICKEN
Serves: 5
Ingredients:
One 1-pound 4-ounce skinless boneless chicken breast
1 tsp xtra virgin olive oil
1 cup finely chopped mushrooms
1/2 cup cooked spinach, thoroughly drained and squeezed dry, chopped
3 garlic cloves, minced
1/2 tsp salt substitute
1/4 tsp crushed red pepper flakes
1 1/2 ounces smoked mozzarella cheese, thinly sliced
1/2 cup low-sodium chicken broth
1 1/2 cups stewed tomatoes
1 Tbsp chopped fresh basil leaves or 1/2 tsp dried
Preparation:
Preheat oven to 375° F. Spray an 8" square baking pan with non-stick cooking spray.
Place chicken breast, skinned-side down, between two sheets of plastic wrap. With meat mallet, pound chicken lightly to an even 1/4" thickness. Set chicken aside.
In medium skillet, heat oil; add mushrooms. Cook over medium heat, stirring constantly, 5 minutes, until all liquid has evaporated. Add spinach and garlic; cook, stirring constantly, 2 minutes longer. Stir in salt and crushed red pepper.
Arrange half of the mushroom mixture lengthwise along center of chicken breast; top evenly with cheese, the remaining mushroom mixture. Fold long sides of chicken over stuffing, overlapping slightly. Secure with kitchen string.
Place stuffed chicken breast in prepared baking pan, seam-side down; add 1/4 cup of the chicken broth. Bake, covered, 30 minutes, basting once, until chicken is cooked through and juices run clear when pierced with a fork.
While chicken is baking, in blender or food processor, combine tomatoes and the remaining 1/4 cup chicken broth; puree until smooth. Transfer tomato mixture to small saucepan; cook over low heat, stirring occasionally, 5 minutes, until heated. Stir in basil; set aside and keep warm.
Let chicken breast stand 10 minutes. Carefully remove string, then slice into equal pieces. Serve with warm sauce & tomato mixture.I served mine with stuffing as a side.
Nutritional Info (without stuffing)
Per serving:
193 calories;
30 g protein;
5 g fat;
7 g carbohydrates;
112 mg calcium;
448 mg sodium;
60 mg cholesterol;
2 g dietary fiber.
Serves: 5
Ingredients:
One 1-pound 4-ounce skinless boneless chicken breast
1 tsp xtra virgin olive oil
1 cup finely chopped mushrooms
1/2 cup cooked spinach, thoroughly drained and squeezed dry, chopped
3 garlic cloves, minced
1/2 tsp salt substitute
1/4 tsp crushed red pepper flakes
1 1/2 ounces smoked mozzarella cheese, thinly sliced
1/2 cup low-sodium chicken broth
1 1/2 cups stewed tomatoes
1 Tbsp chopped fresh basil leaves or 1/2 tsp dried
Preparation:
Preheat oven to 375° F. Spray an 8" square baking pan with non-stick cooking spray.
Place chicken breast, skinned-side down, between two sheets of plastic wrap. With meat mallet, pound chicken lightly to an even 1/4" thickness. Set chicken aside.
In medium skillet, heat oil; add mushrooms. Cook over medium heat, stirring constantly, 5 minutes, until all liquid has evaporated. Add spinach and garlic; cook, stirring constantly, 2 minutes longer. Stir in salt and crushed red pepper.
Arrange half of the mushroom mixture lengthwise along center of chicken breast; top evenly with cheese, the remaining mushroom mixture. Fold long sides of chicken over stuffing, overlapping slightly. Secure with kitchen string.
Place stuffed chicken breast in prepared baking pan, seam-side down; add 1/4 cup of the chicken broth. Bake, covered, 30 minutes, basting once, until chicken is cooked through and juices run clear when pierced with a fork.
While chicken is baking, in blender or food processor, combine tomatoes and the remaining 1/4 cup chicken broth; puree until smooth. Transfer tomato mixture to small saucepan; cook over low heat, stirring occasionally, 5 minutes, until heated. Stir in basil; set aside and keep warm.
Let chicken breast stand 10 minutes. Carefully remove string, then slice into equal pieces. Serve with warm sauce & tomato mixture.I served mine with stuffing as a side.
Nutritional Info (without stuffing)
Per serving:
193 calories;
30 g protein;
5 g fat;
7 g carbohydrates;
112 mg calcium;
448 mg sodium;
60 mg cholesterol;
2 g dietary fiber.