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- Thread starter ManOfArms
- Start date
Faizakafez
New member
Stuffed Chicken Breasts
Makes: 8 servings
Directions:
Preheat oven to 350 degrees.
Pour enough filtered water over 4 sun dried tomatoes to cover and leave overnight in the refrigerator. The next day drain and chop soaked tomatoes and combine with
1 cup frozen chopped spinach, thawed and squeezed to remove as much moisture as possible
1 teaspoon fresh lemon peel, grated
2 teaspoons butter
2 tablespoon fresh parsley, minced
Place 1/2 cup whole wheat or Protein bread crumbs seasoned with1/2 teaspoon Italian, pasta or poultry seasoning blend or1/8 teaspoon each sea salt and black pepper and 1/4 teaspoon each basil and oregano in a pie plate or shallow bowl.
Place 8 boneless skinless chicken breasts between 2 sheets of wax paper or saran wrap and flatten slightly by pounding with a mallet or heavy pan. Remove top piece of wax paper or saran wrap and spread equal portions of sundried tomato mixture over each chicken breast. Roll up chicken breasts, securing with toothpicks. Roll each stuffed breast in bread crumbs.
Place chicken in a baking pan and bake for 35-40 minutes until juices run clear (not pink) when chicken is pierced with a fork.
Serving Size:
1 chicken breast = Calories: 300 ~ Fat: 4 g ~ Cholesterol: 75 mg ~ Protein: 27 g ~
Carbohydrates: 40 g ~ Fiber: 6 g ~ Sodium: 220 mg
Makes: 8 servings
Directions:
Preheat oven to 350 degrees.
Pour enough filtered water over 4 sun dried tomatoes to cover and leave overnight in the refrigerator. The next day drain and chop soaked tomatoes and combine with
1 cup frozen chopped spinach, thawed and squeezed to remove as much moisture as possible
1 teaspoon fresh lemon peel, grated
2 teaspoons butter
2 tablespoon fresh parsley, minced
Place 1/2 cup whole wheat or Protein bread crumbs seasoned with1/2 teaspoon Italian, pasta or poultry seasoning blend or1/8 teaspoon each sea salt and black pepper and 1/4 teaspoon each basil and oregano in a pie plate or shallow bowl.
Place 8 boneless skinless chicken breasts between 2 sheets of wax paper or saran wrap and flatten slightly by pounding with a mallet or heavy pan. Remove top piece of wax paper or saran wrap and spread equal portions of sundried tomato mixture over each chicken breast. Roll up chicken breasts, securing with toothpicks. Roll each stuffed breast in bread crumbs.
Place chicken in a baking pan and bake for 35-40 minutes until juices run clear (not pink) when chicken is pierced with a fork.
Serving Size:
1 chicken breast = Calories: 300 ~ Fat: 4 g ~ Cholesterol: 75 mg ~ Protein: 27 g ~
Carbohydrates: 40 g ~ Fiber: 6 g ~ Sodium: 220 mg
Faizakafez
New member
Teriyaki chicken
Ingredients:
4 oz skinless/boneless chicken breasts
1/3 cup prepared teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8 ounces) sliced water chestnuts
½ cup rice
Cooking Directions:
Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate.
Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.
Nutrional Facts:
636 calories
48 grams of protein
76 grams of carbohydrates
13 grams of fat
Ingredients:
4 oz skinless/boneless chicken breasts
1/3 cup prepared teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8 ounces) sliced water chestnuts
½ cup rice
Cooking Directions:
Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate.
Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.
Nutrional Facts:
636 calories
48 grams of protein
76 grams of carbohydrates
13 grams of fat
