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Italian Hasselback Chicken

meal-of-the-week

Serves 4

Prep time: 10 minutes

Cook time: 22 minutes

Per serving: 230 calories, 6g fat, 2g saturated fat, 80mg cholesterol, 300mg sodium, 8g carbohydrate, 3g fiber, 34g protein.

 


 

4 (4- to 6-oz.) boneless, skinless chicken breasts

6 cups baby spinach leaves

½ cup julienne-cut sun-dried tomatoes

1 large garlic clove, minced

¾ tsp. Italian seasoning

1/3 cup shredded Parmesan or low-fat crumbled feta

4 lemon wedges

 

1.  Preheat oven to 350°F. Coat an 8×10-inch baking dish with nonstick cooking spray. Place chicken breasts in prepared dish. Cut 5 to 6 slits across, but not through, each chicken breast. Set aside.

2.  Coat a large nonstick skillet with nonstick cooking spray. Place skillet over medium heat. Add spinach, tomatoes, garlic, Italian seasoning and 1 1/2 tablespoons water; sauté 2 minutes or until spinach wilts. Remove from heat; stir in cheese.

3. Fill slits in each chicken breast evenly with spinach mixture. Sprinkle chicken with freshly ground black pepper to taste. Bake 20 to 25 minutes or until an instant-read thermometer inserted into chicken registers 165°F. Serve warm with lemon wedges.

 

Make it a meal:

Serve with whole-wheat orzo pasta and roasted Brussels sprouts.

Cook’s tip:
To add more protein, brown chicken sausage, and sprinkle over soup before serving.

Culinary:
What’s the difference between baby and regular spinach? Baby is a variety of spinach with flat leaves that are soft and tender. Baby spinach is milder in flavor than regular spinach.

Nutrition:
Boneless, skinless chicken breast is the leanest and most versatile cut from the chicken. It has a delicate flavor that lends itself to being prepared many different ways. A 3-oz. cooked portion contains 3g total fat and 26g protein.

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