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The Recipe Instructions |
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Ingredients
1 onion, chopped
2 tbsp oil
1 carrot, grated
1 garlic clove, crushed
1 sprig fresh thyme
= (or 1/4 tspn dried thyme)
1/2 lb fresh spinach, washed, stalks
removed, leaves chopped
1/2 tsp salt, (optional)
1/8 tsp freshly-ground black pepper
3 boneless skinless chicken breasts, halved
1 1/2 cup dry bread crumbs
3 oz fat-free sharp cheddar cheese, grated
1 tsp granulated garlic
2 tbsp dried parsley flakes
2 egg whites, beaten with
2 tbsp water
Nonfat cooking spray, as needed
Paprika, to taste
Directions
Preheat oven to 350 degrees.
Saute onion in oil until limp. Add carrot and cook 2 to 3 minutes. Add
garlic, thyme, and spinach. Cover and cook until spinach wilts. Pour off
excess water. Salt and pepper to taste. Allow to cool. Divide into 6
portions.
Cut pocket in side of each chicken half. Stuff each with spinach filling.
Close with toothpicks.
Mix bread crumbs, cheese, garlic, and parsley flakes. Dip chicken in egg
wash and roll in crumb mixture. Spray baking dish with cooking spray and
put chicken pockets in. Spray chicken, sprinkle with paprika. Bake 30
minutes.
This recipe yields 6 servings. Serving size: 1/6 recipe.
Exchanges Per Serving: 4 Very Lean Meat, 1 1/2 Starch, 1 Vegetable, 1/2
Fat.
Nutrition Facts: Calories 313; Calories from Fat 81; Total Fat 9g;
Saturated Fat 1g; Cholesterol 73mg; Sodium 581mg; Without Added Salt
479mg; Carbohydrate 24g; Dietary Fiber 3g; Sugars 3g; Protein 33g.
Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"09-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 1999"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 305 Calories; 8g Fat (23.0% calories
from fat); 33g Protein; 24g Carbohydrate; 2g Dietary Fiber; 68mg
Cholesterol; 540mg Sodium. Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 1
Vegetable; 1 Fat.
NOTES : Recipe from "The Great Chicken Cookbook for People with Diabetes"
by Beryl M. Marton, (© American Diabetes Association, 1999)
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: Beryl M. Marton
Preparation Time: 0:00
Servings: 6
Diet Chicken Pockets With Spinach And Cheese Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes pickled shallots, leeks and welsh onion) The onion, leek and garlic family of foods is high in allyl sulfides, a chemical which experts believe could be linked to a reduced risk of stomach and colon cancer. Even though there is as yet, not enough scientific evidence present, allyl sulphides are also believed to reduce symptoms with antiinflammatory effect, sterilization and insomnia. Foods containing allyl sulfides are low in calories, so you should add them to your weight loss program. |