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Pampered Chicken

:  March/April 1996, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4 (6 votes)

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.


READER'S COMMENT:
"Delicious! I've been preparing this recipe for over 10 years. When ever I make it, my family can't get enough. I just may make this tonight! "
Pampered Chicken Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Healthy weight | High calcium |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. 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.
  2. 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.
  3. 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.
  4. Bake the chicken until no longer pink in the center, about 20 minutes. Serve with lemon wedges.

Nutrition

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


More From EatingWell

Recipe Categories

Ethnic/Regional
Italian
Mediterranean
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Healthy weight
High calcium
Ease of Preparation
Easy
Total Time
1 hour or less
Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Bake
Meal/Course
Dinner

Season
Spring
Fall
Winter
Style/Theme
Everyday favorites
Kid-friendly
Type of Dish
Main dish, poultry
Publication
The EatingWell Diabetes Cookbook (2005)
March/April 1996
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