Baked chicken breast is always a good choice for a lean protein, but sometimes plain chicken can get a little boring. To mix things up, try these stuffed chicken breasts. The Greek yogurt keeps the chicken juicy and flavorful after baking. Add a side of brown rice or fresh veggies, and you’ve created a well-balanced meal.
Ingredients
- Canola oil cooking spray
- 1 lb. boneless, skinless chicken breast, four thick pieces
- 3/4 cup low-fat shredded cheddar cheese
- 2 Tbsp. green onions, finely chopped, including the stems
- 1 medium red bell pepper, 1/2 diced, 1/2 sliced
- Tbsp. plain Greek yogurt (canola mayonnaise may be substituted)
- 2 tsp. fresh lemon juice
- 1/2 tsp. hot sauce (optional)
- 1 Tbsp. olive oil
- 1/4 cup chopped fresh parsley or 1 Tbsp. dried parsley
- Salt and freshly ground pepper to taste
Directions
Preheat oven to 350 degrees. Spray 7 x 11-inch pan with cooking spray.
Carefully cut about a 1 inch wide slit into the thick end of each chicken breast. Insert knife to create a fairly deep pocket.
Combine cheese, green onions, red pepper, yogurt, lemon juice and hot sauce in mixing bowl. Divide mixture into 4 portions and use a spoon to stuff breasts. Secure openings with wooden toothpicks inserted at an angle so meat lays flat. Place in prepared pan.
Brush olive oil over top of chicken and sprinkle with parsley, then pepper and salt, if using.
Bake for 30-35 minutes or until chicken is cooked through. Let stand about 5 minutes. Garnish with red pepper slices and serve.
Makes 4 servings.
Per serving: 200 calories, 6 g total fat (1.8 g saturated fat), 2 g carbohydrate, 32 g protein,<1 g dietary fiber, 209 mg sodium.
Recipe from the American Institute for Cancer Research.
