Healthy Recipes

Artichoke and Sun-dried Tomato Stuffed Chicken
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Walnuts 1 tablespoon
Water-packed artichoke hearts, finely chopped ¼ cup
Sun-dried tomatoes packed in oil, chopped ¼ cup
Mozzarella, shredded ¼ cup
Fresh basil, chopped 1 tablespoon
Red wine vinegar 1 teaspoon
Olive oil 1 + 2 teaspoons
Chicken breasts 2 (5-ounce)
Salt ¼ teaspoon
Fresh ground pepper


Directions
  1. Place medium to large skillet over medium-high heat and add walnuts. Toast for 2-3 minutes, or until fragrant. Let cool slightly, and then chop into smaller pieces.
  2. Mix together artichokes, sun-dried tomatoes, mozzarella, basil, walnuts, vinegar, and 1 teaspoon of olive oil in a small bowl.
  3. Using a sharp paring knife, slice deep pockets in the sides of the chicken breasts, making as much room for the stuffing as possible. (If you accidentally cut through to the side, seal with a toothpick after adding stuffing.)
  4. Stuff ½ of artichoke and sun-dried tomatoes mixture into each chicken breast.
  5. Add 2 teaspoons of olive oil to the skillet and heat over medium-high heat. Add chicken and cook for 5-6 minutes on each side. Season with ¼ teaspoon salt and pepper to taste.

Exchanges
4.5 very lean meats; 1 medium fat meat substitute; 2 fats; 1 vegetable

Side Suggestions: Arugula Salad
Mix 4 cups arugula salad with 2 tablespoons of toasted and roughly chopped walnuts, 1 sliced pear, and 1 tablespoon balsamic vinaigrette. Top with 2 teaspoons of grated Parmesan cheese. Nutrition Info (for ½ of recipe): 152 calories; 15 g carbohydrate; 3 g protein; 10 g fat (2 g sat); 3 g fiber; 42 mg sodium. Exchanges: 2 vegetables; 1 fruit; 2 fats.


Nutrition Facts
Serving Size ½ of recipe
Calories 351
Total Fat 17 g
Saturated Fat 5 g
Sodium 563 mg
Total Carbohydrate 6.5 g
Dietary Fiber 2 g
Protein 42 g
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