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The Recipe Instructions |
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Ingredients
3/4 cup frozen choppen spinach, thawed, drained
1/4 cup low-fat ricotta cheese - (2 oz)
1/2 cup shredded part-skim mozzarella chees, (2 oz)
2 tsp chopped fresh tarragon
= (or 1/4 tspn dried tarragon)
1/4 tsp salt
1/8 tsp freshly-ground black pepper
4 chicken breast halves - (1 3/4 lbs)
2 tsp olive oil
Directions
Preheat oven to 350 degrees. Prepare a shallow baking pan with nonstick
pan spray.
Combine the spinach, cheeses, and seasonings in a small bowl. Lift up the
skin from each chicken breast half and stuff the spinach mixture between
the skin and chicken meat. (Be careful no to tear the skin). Smooth the
skin over the stuffing, tucking it underneath to form a neat package.
Brush the stuffed breasts with olive oil and place them bone-side down in a
baking pan. Bake, uncovered, for 45 minutes, until the chicken is cooked
and brown.
This recipe yields 4 servings. Serving size: 1/2 breast plus stuffing
(with skin).
Exchanges Per Serving: 2 Vegetable, 4 Lean Meat.
Nutrition Facts: Calories 257; Calories from Fat 109; Fat 12g;
Saturated Fat 4g; Cholesterol 90mg; Sodium 324mg; Carbohydrates 3g;
Dietary Fiber 1g; Sugars 12g; Protein 34g.
Comments: An herbed spinach and cheese mixture is stuffed under the skin
of plump chicken breasts, creating a dish that's perfect for a dinner party
or a special romantic dinner. The skin is needed to encase the stuffing
in the chicken breasts, but you may wish to remove it before eating to help
reduce calories and fat grams.
Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"09-19-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2002"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 20 Calories; 2g Fat (99.2% calories
from fat); trace Protein; trace Carbohydrate; 0g Dietary Fiber; 0mg
Cholesterol; 133mg Sodium. Exchanges: 0 Vegetable; 1/2 Fat.
NOTES : Recipe from "The New Family Cookbook for People with Diabetes" by
American Diabetes Association, (© Simon & Schuster, 1999)
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Spinach-Stuffed Chicken Breasts Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes pickled shallots, leeks and spring onions) The onion, leek and garlic range of vegetables is rich in allyl sulphides, a chemical which experts believe might be linked to a reduced risk of stomach and colon cancer. Even though there is little definitive proof published, allyl sulphides are also thought by many researchers to reduce problems with antiinflammatory effect, arteriosclerosis and diabetes. Foods containing allyl sulfides also have a low calorie count, so should be a part of every diet. |