FETA-STUFFED CHICKEN
4 servings
4 boneless, skinless chicken breast halves, 4 ounces each
1/4 cup dried bread crumbs
1/4 cup crumbled feta cheese with basil and tomato
2 teaspoons olive oil
3 cups fresh spinach
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 teaspoon olive oil
Ground black pepper to taste
-
Preheat the oven to 400ºF. Coat an 8 " square baking dish with cooking spray.
-
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap and flatten to 1/4" thickness with a meat mallet or rolling pin. Dredge the chicken in the bread crumbs, then spoon 1 tablespoon of the cheese onto each piece and fold in half.
-
Place the chicken in the baking dish and drizzle with the olive oil. Bake, uncovered, for 25 minutes, or until no longer pink.
-
In a medium bowl, combine the spinach and basil. Drizzle with the vinegar and oil and toss well. Serve the chicken over the salad, seasoned with the pepper.
Per serving: 207 calories, 30 g protein, 7 g carbohydrate, 6 g fat, 2 g fiber
Reprinted from: Lean Mom, Fit Family: The 6-Week Plan for a Slimmer You and a Healthier Family by Michael Sena, C.F.S. with Kirsten Straughan, R.D., L.D., and Tom Sattler, Ed.D. (August 2005; $16.95US/$23.95CAN; 1-59486-067-X) © 2005 Michael Sena. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735 or visit their website at www.rodalestore.com