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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Many's the long night I've dreamed of cheese - toasted, mostly."
-Robert Louis Stevenson, Author

The refrigerator light goes on...

This is a variation on the Stuffed Chicken with Tomato and Cheese recipe. Try your own variations by using yellow tomatoes or even a little minced green olives. Or throw a few capers in the tomato paste mixture. The list is endless. Be adventurous!

Olives

Books have been written about olives that can't do justice to the topic. Consider this the condensed version of the Reader's Digest condensed version.

Green olives (also known as Spanish olives) are olives that are picked before they are fully ripe and treated to lessen their bitter flavor. They are then fermented in brine for up to a year. These are the olives that are often pitted and stuffed with pimentos, almonds, anchovies, etc.

For the most part the recipes on this web site call for ripe olives. Ripe olives can be either green or black. Lesser quality ripe olives are picked unripe and treated in a similar fashion as unripe olives by soaking them in a lye solution to reduce bitterness. This faster industrial process leeches much of the flavor from the fruit.

Higher quality ripe olives use water or brine to reduce the bitterness and are brined and then cured in olive oil or vinegar or a combination of the two.

The amount of fat and salt in olives varies by how it is cured. The information below is based on brine-cured olives.

1 ounce olives = 23 calories, 2g fat, <1g sat fat, 1.5g mono fat, <1g protein, 1.5g carbohydrates, 255mg sodium, 0mg cholesterol


 

Stuffed Chicken with Tapenade and Cheese



Servings = 2 | Serving size =1 stuffed chicken breast

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

Serve with Roasted Yams with Rosemary or Roasted Potatoes or Plain Mashed Potatoes or Mashed Yams or Plain Mashed Potatoes - Low Sodium Version or Roasted Yams with Rosemary - Low Sodium Version

AND

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions

1 clove garlic (minced)
2 tsp tomato paste
1 tsp tapenade
4 tsp olive oil
1/8 tsp salt
fresh ground black pepper (to taste)
2 4 ounce boneless skinless chicken breasts
1 ounce reduced-fat Swiss cheese (thinly sliced)
2 small plum tomatoes (sliced into 4 slices each)
1/4 cup low sodium chicken or vegetable broth

Stir together the garlic, tomato paste, tapenade, 2 teaspoons of the olive oil, salt and pepper in a small dish.

Slice each chicken breast to form a pocket for stuffing.

Spread the inside of the chicken breast with the garlic / tapenade mixture. Cut the cheese into eight pieces, then layer four slices of the tomatoes with four pieces of cheese inside each breast (this is why the tomatoes must be small).

Place the remaining 2 teaspoons of olive oil in a large non-stick skillet. Heat over medium-high and add the stuffed chicken breasts. Reduce the heat to medium and sear on each side for about 2 minutes.

Reduce the heat to medium-low and cover the skillet. Cook for another 5 - 8 minutes and remove to warm plates. Add the chicken stock to the pan and reduce by about half, then serve over the chicken.

Nutrition Facts

Serving size = 1 stuffed chicken breast

Servings = 2

.

Amount Per Serving

Calories 255 Calories from Fat 105
  % Daily Value
Total Fat 12g 18%
    Saturated Fat 2g 11%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 70mg 23%
Sodium 529mg 22%
Total Carbohydrates 5g 2%
    Dietary Fiber 1g 5%
    Sugars 3g  
Protein 31g  
Vitamin A 14% Vitamin C 19%
Calcium 12% Iron 8%
Vitamin K 12 mcg Potassium 561 mg
Magnesium 45 mg