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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 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 simple recipe and lends itself well to a lot of variations. Don't have fresh sage? Use pretty much any fresh herb that catches your fancy -- basil, sage, rosemary. Yellow tomatoes or even a little minced olives instead of the garlic. Throw a few capers in the tomato paste mixture. The list is endless.

Fresh vs. Dried Herbs

For most chefs and cooks the one ingredient that will distinguish a good dish from a great one is using fresh herbs. Certainly the best and least expensive way is to plant herbs for your own use but, of course, this limits availability. Most groceries have a fair choice of fresh herbs and specialty stores will carry even more.

The rule of thumb when you have no choice but to use dried herbs is: use one teaspoon of dried for each 3 teaspoons of fresh. In the off season when using dried herbs is impossible to avoid, it can help to mince about one teaspoon into a tablespoon of fresh curly parsley. This can simulate the freshness of some herbs.


 

Stuffed Chicken with Tomato 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)
1 Tbsp tomato paste
4 tsp olive oil
2 leaves fresh sage (minced)
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, 2 teaspoons of the olive oil, sage, 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 / tomato 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 251 Calories from Fat 102
  % Daily Value
Total Fat 11g 18%
    Saturated Fat 2g 11%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 70mg 23%
Sodium 492mg 21%
Total Carbohydrates 5g 2%
    Dietary Fiber 1g 4%
    Sugars 3g  
Protein 31g  
Vitamin A 14% Vitamin C 19%
Calcium 12% Iron 8%
Vitamin K 14 mcg Potassium 562 mg
Magnesium 46 mg