Post by Loupy on May 16, 2011 19:53:22 GMT -7
Cheesy Stuffed Chicken Breast
From: The Biggest Loser
This scrumptious main course is surprisingly easy to prepare, though it will look as if you’ve spent hours cooking. That makes it perfect for company! Feel free to experiment with different low-fat cheeses and fresh herbs.
Yield: 4 servings
INGREDIENTS
1/4 cup (1 ounce) shredded low-fat Monterey Jack cheese
1/2 cup diced fire-roasted tomatoes
1/2 teaspoon red chile flakes (optional)
2 tablespoons chopped cilantro + extra for garnish
1/2 teaspoon salt
4 (4-ounce) boneless, skinless chicken breasts
3 tablespoons white whole wheat flour
1/4 teaspoon ground black pepper
2 teaspoons olive oil
DIRECTIONS
In a small bowl, combine the cheese, tomatoes, chile flakes (if desired), 2 tablespoons cilantro, and 1/4 teaspoon of the salt.
Place 1 chicken breast on a cutting board and hold it flat with your hand.
Using a slender, sharp knife, carefully cut a horizontal pocket in the side of the breast, making the pocket as large as you can without cutting through the other side.
Repeat for the remaining chicken breasts.
Spoon 1/4 of the cheese-tomato mixture into each pocket and close the pocket with a toothpick.
In a shallow dish, combine the flour, black pepper, and remaining 1/4 teaspoon salt.
Dredge the stuffed chicken into the flour mixture, coating on all sides.
In a large nonstick skillet, heat the oil over medium-high heat.
Add the chicken and cook just until tender, about 4 minutes per side.
Remove the toothpicks and garnish with cilantro.
Serve immediately.
Nutritional Information
Calories 200.5
Total Fat 5.0g
Saturated Fat 1.5g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 2.0g
Cholesterol 70.3mg
Sodium 507.5mg
Potassium 299.5mg
Total Carbohydrate 7.6 g
Dietary Fiber 1.3g
Sugars 1.0g
Protein 28.9g
Adapted from The Biggest Loser 6 Weeks to a Healthier You by Cheryl Forberg, RD, Melissa Roberson, Lisa Wheeler and The Biggest Loser Experts and Cast. Copyright © 2010 by Universal Studios Licensing LLLP, The Biggest Loser™, and NBC Studios, Inc., and Reveille LLC. Reprinted by permission of Rodale, Inc., Emmaus, PA 18098.
