Using low-fat cheese and skim milk help make this tasty recipe heartburn friendly.
Prep Time: :15
Cook Time: :10
Ingredients:
- 1 cup shredded low-fat mozzarella cheese, divided
- 1 cup chopped fresh basil leaves, divided
- 4 boneless, skinless chicken breasts
- 4 tablespoons flour, divided
- Dash dried parsley
- Non-stick vegetable cooking spray
- 4 teaspoons olive oil, divided
- Dash of salt
- 1 cup skim milk
- 8 oz penne pasta, cooked without salt or fat, prepared according to package directions
Preparation:
- Combine 1/2 cup cheese and 1/2 cup basil in a small bowl.
- Lay a chicken breast flat on a cutting board. And using a sharp knife, cut a horizontal slice in the side of the chicken to make a pocket as large as you can without cutting through to the other side. Repeat with the rest of the chicken.
- Spoon the cheese and basil mixture evenly into the four chicken pockets, and pin the pockets closed with a toothpicks.
- In a bowl, combine 3 tablespoons of flour with parsley.
- Coat the stuffed chicken with the flour mixture.
- Add 2 teaspoons of olive oil to a skillet sprayed with cooking spray, and place over medium-high heat.
- Add the stuffed chicken breasts and cook, turning once, 6 to 8 minutes per side or until opaque throughout.
- Remove toothpicks and transfer chicken breasts to a platter.
- Add remaining olive oil to skillet, and cook 1 minute.
- Add remaining basil, salt, and milk that has been mixed with remaining flour.
- Cook mixture for 1 to 2 minutes, stirring constantly until thickened.
- Serve chicken with hot pasta and sauce.
- Top chicken with remaining cheese.
Each serving includes:
- Fat: 13 grams
- Protein: 45 grams
- Carbohydrates: 50 grams
- Total calories: 497
