With only 220 calories and 2 grams of carbohydrates, this chicken main course is delicious and healthy. A beautiful dish that is suprisingly easy to prepare. Courtesy of fitnessrxwomen.com.
(4) 6 oz. boneless, skinless chicken breast
4 tsp. olive oil
4 small Roma (Italian/plum) tomatoes
4 fresh basil leaves
salt and pepper, to taste
2 tsp. Italian seasoning
1 tsp. garlic powder
4 tsp. grated Parmesan cheese
1. Preheat oven to 350 degrees F.
2. Place a piece of aluminum foil onto baking pan and coat with non-stick cooking spray. Set aside.
3. Using a sharp knife, thinly slice tomatoes length-wise. Set aside.
4. Use a pounding mallet (or the back of a heavy spoon) to pound and flatten chicken breasts to approximate 1/2 inch thickness (don’t pound too hard to avoid breaking the chicken).
5. Drizzle 1 tsp. olive oil onto each chicken breast. Then, sprinkle each chicken breast with salt, pepper, Italian seasoning, garlic powder, and Parmesan cheese.
6. Arrange tomato slices to one side of chicken breast, allowing enough room to fold chicken over to create the pocket. Next, break up basil leaves and arrange on top of tomatoes.
7. Fold each of the 4 breasts in half lengthwise so the chicken forms a pocket around the mixture, and insert a toothpick onto each end to hold together.
8. Sprinkle tops with an additional pinch of salt/pepper, if desired.
9. Place in oven for approximately 30 minutes, or until chicken is fully cooked and no longer pink and the tops are golden brown. Enjoy!
Tip: slice before serving so you can enjoy the beauty of this dish!
Per chicken breast (recipe makes 4): 220 calories, 39 grams protein, 2 grams carbohydrates (0.5 grams fiber), 6 grams fat