Farro-Stuffed Chicken with Sweet and Spicy Squash

Farro-Stuffed Chicken with Sweet and Spicy Squash

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From: Diabetic Living Magazine

This elegant dish is a real crowd pleaser.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • ¾ cup water
  • ½ cup canned no-salt-added diced tomatoes with basil, garlic, and oregano, drained
  • ¼ cup semi-pearled farro, rinsed and drained
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ½ cup frozen chopped green peppers and onions
  • 4 ounces skinless, boneless chicken breast halves
  • 4 teaspoons olive oil
  • 2 (12 ounce) packages frozen cooked winter squash, thawed
  • 2 tablespoons packed brown sugar (see Tips)
  • 1 teaspoon chili powder

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 400°F. In a small saucepan combine the water, tomatoes, farro, ¼ teaspoon of the salt and ¼ teaspoon of the black pepper. Bring to boiling; reduce heat. Simmer, covered, 20 to 25 minutes or until all the liquid is absorbed and the farro is just tender (farro will be slightly chewy). Add green peppers and onions. Cover and cook 1 minute more. Remove from heat; let cool slightly.
  2. Using a sharp knife, cut a pocket in each chicken breast half by cutting horizontally through the thickest portion to, but not through, the opposite side. Divide farro mixture among pockets, spooning evenly into each pocket. If needed, secure pockets closed with wooden toothpicks. Sprinkle chicken with ⅛ teaspoon of the remaining salt and ⅛ teaspoon of the remaining black pepper.
  3. In an extra-large oven-going skillet heat oil over medium-high heat. Add chicken; cook about 8 minutes or until browned, carefully turning to brown evenly. Transfer skillet to oven. Bake about 18 minutes or until chicken is no longer pink and an instant-read thermometer inserted in thickest portion of chicken (not in stuffing) registers 165°F.
  4. Meanwhile, in a medium saucepan combine the squash, brown sugar, chili powder, the remaining ⅛ teaspoon salt and the remaining ⅛ teaspoon black pepper. Cook, stirring occasionally, over medium heat until heated through.
  5. To serve, divide squash mixture among four serving plates; top squash mixture with stuffed chicken breasts.
  • Tips: If using a sugar substitute, choose Splenda Brown Sugar Blend. Follow package directions to use product amount equivalent to 2 tablespoons brown sugar. Nutrition Per Serving with Substitute: same as below, except 387 calories, 29 g carbohydrate, 11 g total sugar

Nutrition information

  • Serving size: 1 chicken breast half, ¼ cup stuffing, and scant ⅔ cup squash mixture each
  • Per serving: 399 calories; 9 g fat(2 g sat); 4 g fiber; 33 g carbohydrates; 39 g protein; 7 mcg folate; 109 mg cholesterol; 15 g sugars; 1,258 IU vitamin A; 8 mg vitamin C; 29 mg calcium; 1 mg iron; 484 mg sodium; 561 mg potassium
  • Nutrition Bonus: Vitamin A (25% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 4½ lean-protein, 2 starch

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