Mediterranean Stuffed Chicken

Mediterranean Stuffed Chicken
This is a simple and delicious low carb and low calorie dish with artichoke hearts and sun dried tomatoes.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds chicken breast, boneless and skinless
1 cup spinach, fresh baby, chopped
4 ounces artichoke hearts,marinated in juice, drained and chopped
2 tablespoons sundried tomatoes, packed in oil, drained and chopped
1 tablespoon olive oil
1/2 teaspoon salt
1/4 tablespoon pepper, black
dash paprika

Preparation: Preheat oven to 375 degrees. Combine spinach, artichoke hearts and sun dried tomatoes in a small bowl and set aside. Pat chicken with a paper towel to dry. Cut chicken lengthwise down side of each breast to butterfly (don’t cut all the way through). Place artichoke mixture down the center of each breast, fold top over and secure with a toothpick. Season the outside of each piece of chicken with salt and pepper and paprika if desired. Heat a large skillet over medium heat. Add oil,then add the chicken and cook for about 3 minutes per side until golden brown. Place chicken in a baking dish and cook in oven for about 15 minutes until cooked through. Slice and serve.

Nutrition: Per Serving About: 240 calories, 10 g fat, 1.5 g saturated fat, 35 g protein, 3 g carbohydrates, 1 g dietary fiber, 350 mg sodium; WW Points Plus value 6

Click To Print

iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $3.99 at the Apple iTunes Store.
.

You May Also Like:
Barbequed Tri Tip with Avocado Salsa Prosciutto Stuffed Chicken Roulade Baked Shrimp Scampi

Balsamic Roasted Salmon with Cherry Tomatoes and Capers Chicken Cutlet Topped with Arugula Topping Parmesan Crusted Halibut
Avocado and Papaya Salad Asparagus Vinaigrette Caesar Salad w Grilled Shrimp
broccoli salad Cherry Tomato and Basil Salad Lobster Salad
Chef Salad

Chicken Strips Parmesan

Chicken Strips Parmesana

Comments: These make a quick dinner and the kids as well as adults will love them.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:

1 pound chicken breast, boneless and skinless
1 egg, large
1/3 cup bread crumbs, Italian herb flavored
1 cups marinara sauce, already prepared, jar or deli
1/2 cup cheese, mozzarella, low moisture and part skim milk
1/4 cup parmesan cheese, grated
cooking spray

Preparation: Preheat oven to 400 degrees. Coat a baking dish with cooking spray. Cut chicken breasts into strips about 1 inch wide. Beat egg in a bowl. Place bread crumbs on a plate for dredging. Dip the chicken strips in egg, then bread crumbs and place on baking sheet. Spray top of chicken with cooking spray. Bake for 15 minutes turning once. Spoon marinara sauce on top of each chicken strip. Top with mozzarella, then Parmesan and cook for 2 to 3 more minutes until cheese is melted.

Nutrition: Per Serving About: 300 calories, 11 g fat, 4 g saturated fat, 0 g trans fat, 32 g protein, 16 g carbohydrates,2 g dietary fiber, 720 mg sodium; WW Points plus value 7

Click Here to Print

Chicken with Artichoke Hearts and Tomato Cream Sauce

Chicken with Artichoke Hearts and Tomato Cream Sauce

Comments: This is a simple dish with a delicious creamy tomato sauce (one of our favorites). And when we feel like being bad, we use real half and half instead of the fat free. We sometimes add a can of drained, diced tomatoes as well.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:
1 1/2 pounds chicken breast, boneless and skinless
1/2 teaspoon salt
1/2 teaspoon pepper, black, ground
1 tablespoon olive oil
2 cloves garlic, fresh, minced
1/2 onion, medium, chopped
1 can (10 ounces) artichoke hearts, drained and halved,
2 tablespoons tomato paste, or more for a darker sauce
1/2 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium), or white wine
3/4 cup half and half, fat free
2 tablespoons basil, fresh, chopped

Preparation: Pound chicken to about 1/4 inch thickness. Season with salt and pepper (and a dash of paprika if desired). Heat a large skillet over medium high heat. Add olive oil. Add chicken to skillet and cook for about 4 minutes per side until just cooked through. Remove chicken to a plate and cover with foil to keep warm. Add garlic to skillet and lower heat to medium. Add onions and stir. Cook for about 1 to 2 minutes. Add drained and halved artichoke hearts, tomato paste and chicken broth and cook over medium low heat for about 2 to 3 minutes. Add half and half and stir. Cook over low heat for 2 to 3 minutes. Add chicken back to skillet and cook for about 1 minute until warmed through. Serve with sauce on top and garnish with fresh basil if desired. This is great served over a bed of spinach or whole wheat pasta.

Nutrition: Per Serving About: 290calories, 8 g fat, 2 g saturated fat, 0 g trans fat, 39 g protein, 15 g carbohydrates, 3 g dietary fiber, 950 mg sodium; WW Points plus value 7

Click Here to Print

Prosciutto Stuffed Chicken Roulade

Prosciutto Stuffed Chicken Roulade

Prosciutto Stuffed Chicken Roulade

This is one of our family favorites…and it’s nice enough for company, but easy enough for weeknight meals. Serve with a side of roasted tomatoes or other vegetable.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Comments: Delicious and easy to make. You can cook these in a skillet or on the grill.

Ingredients:

1 1/2 pounds chicken breast, boneless and skinless
1 1/2 ounces prosciutto, thinly sliced, visible fat trimmed
2 ounces cheese, mozzarella, low moisture and part skim milk
1/4 cup basil, fresh, chopped
1/4 cup salad dressing, balsamic vinaigrette, low fat
pepper, black, ground, to taste

Preparation: Preheat oven to 375 degrees. Carefully cut down the side of each chicken breast to open up like a book (do not cut all the way through). Open it up and lay it flat on the cutting board. Divide the Prosciutto, cheese and chopped basil among the chicken breasts and arrange them in layers over one side of the chicken. Fold top over filling and secure with toothpicks. Brush outside of chicken with salad dressing and top with ground black pepper. Place a large non stick skillet over medium heat. Place the chicken in the skillet and cook for about 2 to 3 minutes per side. Place the browned chicken breasts in a baking dish and continue cooking in the oven for about 10 minutes until cooked through. Remove from oven, slice and serve.

Nutrition: Per Serving About: 270 calories, 9 g fat, 3 g saturated fat, 0 g trans fat, 110 mg cholesterol, 41 g protein, 2 g carbohydrates, 0 g dietary fiber, 650 mg sodium; WW Points Plus value 6

To Print Click Here

Almond and Cheese Stuffed Chicken Breast

Almond and Cheese Stuffed Chicken

Almond and Cheese Stuffed Chicken

Looks complicated, but is very easy and quick. One of our family favorite low calorie and low carb meals.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

4 chicken breast, boneless and skinless, about 6 ounces each
3 ounces cream cheese, 1/3 less fat, lowfat
1/4 cup nuts, almonds, slivered and toasted
1/4 cup chives, fresh
1 tablespoon oregano, fresh
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1 teaspoon butter
1 teaspoon olive oil
2 tablespoons chicken broth, reduced sodium (or vegetable broth, reduced sodium)

Preparation: In a small bowl, combine the cream cheese, chopped chives, chopped almonds, and chopped oregano. Slightly pound the thicker end of the breast to even thickness. Pat each piece of chicken with a paper towel to dry. At the top end of each breast, use a small knife to carefully cut into the center to make a pocket for the filling. Cut about two thirds of the way down. Fill each breast with one quarter of the cheese filling. Secure each opening with a toothpick. Heat a large skillet over medium high heat. Season the outside of each piece of chicken with salt and pepper (and a dash of paprika if desired). Place oil and butter into skillet and then add the chicken, allowing to cook for about 5 or 6 minutes per side until cooked through and golden brown. Remove chicken from the skillet and put on a plate and cover with foil to keep warm. Add broth to the skillet to deglaze the pan. Slice chicken, top with sauce and serve.

Nutrition:Per Serving About: 280 calories, 12 g fat, 4 g saturated fat, 37 g protein, 3 g carbohydrates, 1 g dietary fiber, 480 mg sodium; WW points plus value 7

To Print Click Here

Sweet and Savory Chicken w/ Dried Plums and Olives (slow cooker)

Sweet and Savory Chicken

Sweet and Savory Chicken


Serves: 4
Prep Time: 10 minutes
Cooking Time: Slow cooker 3 to 4 hours on high
Difficulty: Easy

Comments: Yum…you have to try this simple adaption from The Silver Pallet’s cookbook – Chicken Marbella recipe. Oregano, olives, capers, garlic, dried plums and olives. Lots of flavor here.

Ingredients:

1 1/2 pounds chicken breast, boneless and skinless
1 1/2 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium)
1/3 cup dried plums (prunes)
1/3 cup green olives, small with pimentos
1 tablespoon capers
1 teaspoon garlic, bottled minced
1 teaspoon oregano, dried leaves
1/2 onion, medium, chopped
2 tablespoons agave nectar (or Splenda Brown Sugar)
1 tablespoon olive oil
1 tablespoon vinegar, red wine or cider
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground

Preparation: Place the chicken in the bottom of a slow cooker. Place remaining ingredients in a medium bowl and combine. Pour over chicken and cook for 3 to 4 hours on high.

Nutrition: Per Serving About: 280 calories, 8 g fat, 2 g saturated fat, 36 g protein, 15 g carbohydrates, 1 g dietary fiber, 660 mg sodium; WW Points Plus value 7

Click Here to Print

Slow Cooker Thyme Chicken Salad

Slow Cooker Thyme Chicken Salad

Slow Cooker Thyme Chicken Salad


Serves: 6
Prep Time: 20 minutes
Cooking Time: 10
Difficulty: Easy

Comments: This makes a great main dish for lunch or dinner. Toss the salad before serving. You can top with crumbled tortilla chips if you like.
Ingredients

1 head, large lettuce, romaine, chopped

1 pound chicken breast, boneless and skinless
1 avocado, Haas or any, sliced thinly into 16 slices
1 cup black beans,, rinsed and drained
3 ounces olives, black, pitted 6 ounces dry weight, drained and sliced
1 tomato, medium, diced
1 cup cheese, cheddar, low fat, Shredded
1/2 cup corn, frozen white kernels, or fresh, thawed
1/3 cup ranch dressing, light or reduced fat
1/4 cup salsa, red
2 teaspoons olive oil
1/8 onion, red, thinly sliced

Preparation: Dressing: In a small bowl, mix the ranch dressing and the salsa and refrigerate until ready to serve. Salad: cut the chicken into 1/2 inch cubes and season with salt, pepper, garlic powder and cumin. Heat a medium sized skillet over medium heat. Add olive oil. Add cubed chicken and cook for approximately 2 to 3 minutes on each side until lightly brown and cooked through. Remove the chicken from the pan with a slotted spoon. Allow to cool for about 10 minutes. In a large salad bowl, combine the following: lettuce, black beans, black olives, and red onion. Rinse the corn in a colander under cold water. Drain well and pat with a paper towel. Add to salad. Add tomato, avocado, and chicken. Pour dressing over salad and toss. Top with Grated cheese.

Nutrition: Per Serving: 300 calories, 14 g fat, 2.5 g saturated fat, 24 g protein, 18 g carbohydrates,6 g dietary fiber, 610 mg sodium; WW Points Plus value 7

Click Here to Print

Southwest Chicken Salad

Southwest Chicken Salad

Southwest Chicken Salad


Serves: 6
Prep Time: 20 minutes
Cooking Time: 10
Difficulty: Easy

Comments: This makes a great main dish for lunch or dinner. Toss the salad before serving. You can top with crumbled tortilla chips if you like.
Ingredients

1 head, large lettuce, romaine, chopped
1 pound chicken breast, boneless and skinless
1 avocado, Haas or any, sliced thinly into 16 slices
1 cup black beans,, rinsed and drained
3 ounces olives, black, pitted 6 ounces dry weight, drained and sliced
1 tomato, medium, diced
1 cup cheese, cheddar, low fat, Shredded
1/2 cup corn, frozen white kernels, or fresh, thawed
1/3 cup ranch dressing, light or reduced fat
1/4 cup salsa, red
2 teaspoons olive oil
1/8 onion, red, thinly sliced

Preparation: Dressing: In a small bowl, mix the ranch dressing and the salsa and refrigerate until ready to serve. Salad: cut the chicken into 1/2 inch cubes and season with salt, pepper, garlic powder and cumin. Heat a medium sized skillet over medium heat. Add olive oil. Add cubed chicken and cook for approximately 2 to 3 minutes on each side until lightly brown and cooked through. Remove the chicken from the pan with a slotted spoon. Allow to cool for about 10 minutes. In a large salad bowl, combine the following: lettuce, black beans, black olives, and red onion. Rinse the corn in a colander under cold water. Drain well and pat with a paper towel. Add to salad. Add tomato, avocado, and chicken. Pour dressing over salad and toss. Top with Grated cheese.

Nutrition: Per Serving: 300 calories, 14 g fat, 2.5 g saturated fat, 24 g protein, 18 g carbohydrates,6 g dietary fiber, 610 mg sodium; WW Points Plus value 7

Click Here to Print

Caprese Stuffed Chicken

Caprese Chicken with Spinach

Caprese Chicken with Spinach

Serves: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy
Comments: Delicious chicken stuffed with fresh basil, tomatoes and cheese.

Ingredients:

1 1/4 pounds chicken breast, boneless and skinless
3 ounces cheese, low fat mozzarella, shredded
2 tomatoes, Roma, sliced
1/2 cup basil, fresh, chopped
6 ounces spinach, fresh baby
1 tablespoon nuts, pine nuts
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1/4 teaspoon garlic powder
2 teaspoons olive oil
Green onions, optional as garnish
Preparation

Preheat oven to 375 degrees F. Place pine nuts in microwave safe dish and cook for 4 minutes or toast in a skillet over medium heat for 4 to 5 minutes, set aside. Cut down the side of each chicken breast to butterfly, careful not to cup all the way through. Open chicken up and lay fat. Layer cheese, basil and tomatoes on one side of chicken breast, then fold top of chicken over the filling and secure with toothpick. Season outside of chicken with salt, pepper and garlic powder. Place a large skillet over medium to medium high heat and add oil and butter. Place chicken in skillet and allow to brown on each side for about 3 to 4 minutes. Remove chicken from skillet and place in a baking dish. Place baking dish in the oven for approximately 10 minutes until chicken is cooked through. Remove chicken from the oven and serve over fresh spinach and garnish with toasted pine nuts and chopped tomatoes and green onions if desired.
Nutrition

Per Serving About: 280 calories, 11 g fat, 3.5 g saturated fat, 0 g trans fat, 36 g protein, 9 g carbohydrates, 4 g dietary fiber, 410 mg sodium; WW Points plus value 7

Click Here to Print Recipe

Balsamic Chicken

Balsamic Chicken

Balsamic Chicken

This recipe is courtesy of Bestsey Reid, Photographer.

Serves: 6
Prep Time: 10 minutes
Cooking Time: 12 minutes
Difficulty: Easy

Comments: These are easy and fast to make. The flavor is great and the dish is low in carbohydrates and calories. Great served over a bed of fresh spinach or arugula.

Ingredients:

2 pounds chicken breast, boneless and skinless
1/2 cup flour, all purpose
1 tablespoon butter, light
1 tablespoon olive oil
1/8 teaspoon salt
1/8 teaspoon pepper, black, ground
1 tablespoon vinegar, balsamic
1/2 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium)

Preparation:
Place chicken breast into a zip lock bag and pound to even out evenly about a quarter inch thick. Dredge in flour and coat both sides. Melt butter and olive oil in a large skillet over medium heat. Brown chicken for 3 to 5 minutes per side. Season with salt and pepper. Add balsamic vinegar and continue cooking on medium low heat to slightly reduce vinegar. Slowly add broth and cook for 1 to 2 more minutes to allow flavors to absorb into the chicken before serving. Serve on plates with remaining sauce poured over the top of the chicken. This also tastes great over a bed of fresh spinach or arugula.

Nutrition: Per Serving About: 230 calories, 7 g fat, 2 g saturated fat, 0 g trans fat, 32 g protein, 8 g carbohydrates, 0 g dietary fiber, 180 mg sodium; WW Points plus value 6

To Print Click Here