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Dinner: Stuffed Chicken Parmesan
Italian food has never been so good on your waistline.
Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 60 mins
This recipe includes superfoods such as:
Chicken Breast, Spinach, Basil
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24 oz boneless skinless chicken breast
1/4 cup shredded parmesan cheese
1/4 cup fat free egg product
1/2 cup tomato & basil past sauce with no sugar added
1/4 cup shredded mozzarella cheese
2 oz low fat neufchatel cream cheese
1/2 tsp dried basil leaves
1/2 tbsp black pepper
1 clove garlic, finely chopped
1 package frozen spinach, thawed and drained
1/2 cup stone-ground wheat crackers, crushed
Instructions
1. Heat oven to 375 °F (190 °C). Spray 13x9" (3-quart) glass baking dish with cooking spray.
2. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4" thick.
3. In medium bowl, mix spinach, cream cheese, parmesan cheese, 1/2 teaspoon basil and the garlic until blended.
4. Spread about 1 tablespoon spinach mixture over each chicken breast; roll up tightly. If necessary, secure with toothpicks.
5. In small shallow bowl, place egg product. In another small shallow bowl, mix cracker crumbs, 1 teaspoon basil and the pepper.
6. Dip each chicken breast into egg product; coat with crumb mixture. Place seam side down in baking dish.
7. Bake uncovered for 20 minutes. Pour pasta sauce over chicken; sprinkle with mozzarella cheese.
8. Bake 10 to 15 minutes longer or until thermometer inserted in center of chicken reads 165 °F (75 °C). Remove toothpicks from chicken before eating.
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Serving Size: 6
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 238 kcal | ||
| Fat 9.3 g | ||
| Carbohydrate 9.75 g | ||
| Protein 29.23 g | ||
| Iron 78 mg | ||
| Calcium 106 mg | ||
| Cholesterol 69 mg | ||
| Monounsaturated Fat 0.8 g | ||
| Polyunsaturated Fat 0.28 g | ||
| Saturated Fat 3.17 g | ||
| Sodium 625 mg | ||
| Sugar 2.66 g | ||
| Potassium 199 mg | ||
| Vitamin A 691 mcg | ||
| Vitamin C 124 mg | ||
| Fiber 2.5 g | ||
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