An ovenproof skillet is the key to this easy recipe. Breaded stuffed chicken breasts are browned on one side on the top of the stove, carefully flipped and transferred--still in the pan--to the oven to finish cooking. This guarantees a nice brown crust and moist, tender chicken.
- 4 boneless, skinless chicken breast halves, (about 1 pound), trimmed of fat
- 4 slices Monterey Jack cheese, (2 ounces)
- 2 egg whites
- 1/3 cup seasoned (Italian-style) breadcrumbs
- 2 tablespoons freshly grated Parmesan cheese
- 2 tablespoons chopped fresh parsley
- 1/4 teaspoon salt, or to taste
- 1/2 teaspoon freshly ground pepper
- 2 teaspoons extra-virgin olive oil
- Lemon wedges, for garnish
- Preheat oven to 400°F. Place a chicken breast, skinned-side down, on a cutting board. Keeping the blade of a sharp knife parallel to the board, make a horizontal slit along the thinner, long edge of the breast, cutting nearly through to the opposite side. Open the breast so it forms two flaps, hinged at the center. Place a slice of cheese on one flap, leaving a 1/2-inch border at the edge. Press remaining flap down firmly over the cheese and set aside. Repeat with the remaining breasts.
- Lightly beat egg whites with a fork in a medium bowl. Mix breadcrumbs, Parmesan, parsley, salt and pepper in a shallow dish. Holding a stuffed breast together firmly, dip it in the egg whites and then roll in the breadcrumbs. Repeat with the remaining breasts.
- Heat oil in a large ovenproof skillet over medium-high heat. Add the stuffed breasts and cook until browned on one side, about 2 minutes. Turn the breasts over and place the skillet in the oven.
- Bake the chicken until no longer pink in the center, about 20 minutes. Serve with lemon wedges.
Per serving: 255 calories; 11 g fat (4 g sat, 4 g mono); 78 mg cholesterol; 7 g carbohydrates; 31 g protein; 1 g fiber; 518 mg sodium; 268 mg potassium.
Nutrition Bonus: Selenium (40% daily value), Calcium (15% dv).
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 4 very lean meat, 1 medium-fat meat
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- Ease of Preparation
- Total Time
- 1 hour or less
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, poultry