Spinach Stuffed Chicken Breasts

Spinach Stuffed Chicken Breasts

Ingredients

4 sun dried tomatoes, packed in oil or dried
1 cup frozen chopped spinach, thawed
1 tsp. lemon zest, grated
2 tsp. unsalted butter, softened
2 Tbs. parsley, minced
4 4 ounce boneless skinless chicken breast halves
toothpicks
1/2 cup seasoned breadcrumbs

Directions

If using dried tomatoes, cover with boiling water in a bowl. Let stand 5 minutes and drain. Finely chop tomatoes. Press excess liquid from spinach and combine with tomatoes and remaining ingredients, except chicken and breadcrumbs. Set aside.

Preheat oven to 350°F. Place chicken breasts between two sheets of wax paper and pound lightly with a mallet or other heavy flat object to flatten slightly. Divide spinach mixture into equal portions and spread over each chicken breast. Roll up chicken breasts and secure with toothpicks. Roll in breadcrumbs. Arrange chicken in a shallow pan and bake 35-40 minutes, or until chicken is opaque throughout. Remove toothpicks before serving.

Per serving: calories 220, fat 5.6g, 23% calories from fat, cholesterol 78mg, protein 29.5g, carbohydrates 12.0g, fiber 1.9g, sodium 197mg.

Turkey Curry and Rice - Low Fat Recipes

Turkey Curry and Rice 

Ingredients

1 cup sliced mushrooms
1/3 cup minced onion
1 large apple, diced
3 cups cooked sliced turkey breast
1/2 cup fat free chicken broth
1 teaspoon curry powder
1/2 cup lite evaporated milk
3 Tablespoons flour
1 cup fat free chicken broth
4 cups cooked rice

Directions

1. In large nonstick skillet, cook mushrooms, onions, apple and turkey in broth for 10 minutes.
2. Meanwhile, in blender, combine curry, milk and flour.
3. Mix on high for 1 minute or until smooth.
4. Remove mushroom mixture from heat, stir in curry mixture.
5. Return to high heat, add remaining broth and bring to boil for 1 minute; stirring constantly.
6. Reduce heat to low and simmer for 15 minutes longer; stirring occasionally.
7. Serve over hot rice.

Makes 6 servings; Per serving: 337 Calories, 4.3 Fat Grams

Low Fat Recipes: Chicken a' la King

 
Low Fat Recipes: Chicken a' la King

Use leftover chicken or turkey in this simple dish. Serve over hot
biscuits, toast, noodles or rice.

Ingredients

3 Tbl. flour
1 1/2 cups skin milk, divvied
1 1/2 tsp. instant chicken bouillon
2 cups cooked and cubed chicken or turkey
1 cup frozen peas
1 jar (2 oz.) pimento
1/8 tsp. pepper

Directions

Combine flour with 1/2 cup milk in covered container and shake well to prevent lumps. Pour into a saucepan along with the rest of the milk and the chicken bouillon. Bring to boil, stirring constantly until thickened. Lower heat and add remaining ingredients. Continue cooking until peas and chicken are heated.

Makes 4 servings

214 calories, 16 grams of carbohydrate, 29 grams protein, 4 grams of fat