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

Health benefits of Stuffed Chicken Parmesan

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.

Ingredients

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.