Rolled and Stuffed Italian Chicken (Episode 5)
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In Episode 5 of Healthy Helpings TV (www.healthyhelpingstv.com) host Michelle Koen shows us a quick and easy, yet healthy and flavorful recipe for stuffed, rolled chicken breasts with flavors from Italy.
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This week Michelle cooks a sumptuous dish of tender chicken fillets in a rich Italian sauce. Healthy? You bet! This dish is jam-packed full of protein and very low in carbohydrates. The quark (A.K.A. Pot cheese or substitute cream cheese) providing a very low-fat high protein alternative to the traditional ricotta cheese. Even better, it can be on the table in under a half-hour. Â
For more great info on protein, check out our sister show, episode 21 of Health Hacks Podcast.
Ingredients:
2 Chicken thigh fillets (170g/6oz each)
80g/3oz Low-fat (Or regular for low-carb diets) Quark (Sold in the U.S. as “Pot Cheese” or replace with regular or low-fat cottage cheese)
3/4 baby spinach, roughly chopped
2 cloves garlic, chopped
1 cup tomato puree
1 tablespoon chopped basil
50g low-fat mozzarella
Serves 2
Directions:
Preheat oven to 180ºC/350ºF
Use a rolling pin to flatten the chicken fillets to an even thickness.
In a medium sized bowl combine half the garlic, baby spinach and quark. Place this mixture at one end of the chicken fillet. Roll the fillets up and use toothpicks to secure the rolls closed. Place the rolls in a baking dish and bake for 20 minutes or until there is no longer any pink remaining on the fillets.
Meanwhile combine the basil, tomato puree and remaining garlic in a small saucepan and simmer for 10 minutes, stirring occasionally. Season to taste.
Once the chicken is cooked, poor the tomato sauce over the top, sprinkle on the cheese and place back in the oven under the overhead grill until golden. Alternatively, bake for a further 5 minutes.
Nutritional Information:
356 Calories, 1490 Kilojoules
13.2g Fat, 5g saturated fat
8.4g Carbohydrates, 1.4g Fibre (7g net carbs)
49.6g Protein
Michelle has always loved to cook, eat and share food with friends. Now she's here to share her healthy recipes with you and hopefully inspire you to create some of your own.