Broccoli and cheese stuffed chicken
Try something new with your chicken tonight.
Adapted from skinnytaste.com.
If you’re in a pinch for time, use frozen broccoli florets. Frozen vegetables have just as many nutrients as their fresh counterparts. To finish the entrée, pile the chicken on top of some brown rice or quinoa!
• 3 (8 oz. each) large chicken breasts
• 1 large egg
• 2 teaspoon water
• ¾ cup whole wheat seasoned bread crumbs
• 2 cups broccoli florets, cooked, chopped small
• 5 slices reduced fat Swiss cheese (3/4 oz. per slice)
• Spray oil
Preheat oven to 350 degrees Fahrenheit.
In a small bowl, combine egg, and water. Beat with a fork to make an egg wash. Set aside. Fill a second bowl with breadcrumbs.
Slice chicken breast halves into thin cutlets. I usually get 3 thin cutlets out of one breast half.
Pound them to make them thinner if you wish. This helps when you wrap the cutlets.
Cut each slice of cheese in half. Place a ½ slice cheese in the center of the chicken and top with a little broccoli. Wrap chicken around to completely cover cheese, using toothpicks to secure.
Dip chicken into egg wash, then breadcrumbs. Spray cookie sheet with oil and place chicken on cookie sheet. Lightly spray chicken with oil and bake about 25 minutes, until cooked.
Per serving: 150 kcal, 4 g total fat, 1.5 g saturated fat, 7 g carbohydrates, 20 g protein, 1 g fiber, 280 mg sodium, 330 mg potassium, 24 mg magnesium, 152 mg calcium