Stuffed Chicken Breasts, Greek-Style
(makes 4 servings)
| 4 | 5-ounce (150 g) boneless, skinless chicken breast halves |
| 4 | water-packed canned artichoke hearts, minced |
| 1/4 | cup (40 g) minced onion |
| 1 | teaspoon (5 ml) crushed dried oregano, preferably Greek |
| 1 | tablespoon (15 ml) olive oil |
| 1 | cup (240 ml) fat-free no-salt-added canned chicken broth |
| 1/4 | cup (60 ml) + 1 1/2 tablespoons (22.5 ml) fresh lemon juice |
| 2 | teaspoons (10 ml) cornstarch |
| chopped parsley for garnish |
- Remove all visible fat from chicken, rinse and pat dry. Place halves between 2 pieces of plastic wrap and pound with the flat side of a meat mallet until the chicken is very thin and flat.
- Meanwhile, combine artichoke hearts, onion, and oregano. Season chicken with salt (if using) and pepper to taste. Spoon equal amounts of the artichoke mixture into the center of each pounded chicken breast to form a log. Roll up. If desired, secure with a toothpick.
- Heat oil in a nonstick skillet over medium heat. Add chicken and brown evenly on all sides. If some of the stuffing drops out, don't despair. It will flavor the sauce. Pour on broth and lemon juice. Top chicken with lemon slices, cover and simmer until chicken is cooked through, about 15 to 20 minutes.
- Transfer chicken to 4 serving plates, discarding toothpick (if used). Keep warm. Using a fork, mix cornstarch with the remaining 1 1/2 tablespoons (22.5 ml) lemon juice. Add to skillet and stir over high heat until slightly thickened. Spoon on lemon sauce; garnish with the cooked lemon slices and parsley.
| Per serving: | 224 calories (21% calories from fat), 21 g protein, 35 g protein, 5 g total fat (0.8 g saturated fat), 8 g carbohydrates, 1 g dietary fiber, 82 mg cholesterol, 401 mg potassium, 339 mg sodium |
| Diabetic exchanges: | 4 lean protein, 1/2 carbohydrate (1 1/2 vegetable) |
|
|
