FSB Author Article
Excerpt
The following is an excerpt from the book Lean Mom, Fit Family
by Michael Sena
Published by Rodale; August
2005;$16.95US/$23.95CAN; 1-59486-067-X
Copyright © 2005 Michael Sena
FETA-STUFFED CHICKEN
4 servings
4 boneless, skinless chicken breast halves, 4 ounces each
1/4 cup dried bread crumbs
1/4 cup crumbled feta cheese with basil and tomato
2 teaspoons olive oil
3 cups fresh spinach
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 teaspoon olive oil
Ground black pepper to taste
1. Preheat the oven to 400ºF. Coat an 8 " square baking dish with cooking spray.
2. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap and flatten to 1/4" thickness with a meat mallet or rolling pin. Dredge the chicken in the bread crumbs, then spoon 1 tablespoon of the cheese onto each piece and fold in half.
3. Place the chicken in the baking dish and drizzle with the olive oil. Bake, uncovered, for 25 minutes, or until no longer pink.
4. In a medium bowl, combine the spinach and basil. Drizzle with the vinegar and oil and toss well. Serve the chicken over the salad, seasoned with the pepper.
Per serving: 207 calories, 30 g protein, 7 g carbohydrate, 6 g fat, 2 g fiber
Copyright © 2005 Michael Sena