a new recipe

if you are a reader of this blog you are aware that i am starting a new workout program with all the bells and whistles. and by bells and whistles, i mean a personal trainer that totally kicks my shrinking caboose. with workout comes eating better, more proportioned meals. i am tracking everything i eat and move on a website that is free called “sparkpeople.” at the end of each day it gives you a report of how much activity you did, how much food you ate … including breaking it down into nutrients, proteins, etc. it is fascinating.

cooking light has amazing recipes. i am thinking about getting their magazine subscription. for now i am using their online resource and what makes them wonderful is that each recipe has all the nutritional content, serving size, etc.

my new favorite recipe from last night is chicken breast stuffed with goat cheese and sun-dried tomatoes. o.m.g. this was amazing. i served with whole grain brown rice and fresh roasted asparagus. other than the goat cheese and fresh basil, i already had all the ingredients on hand through the grocery game. (this past monday total was $218 and after coupons and VIC discounts i paid only $99)


so here is the recipe (from cooking light) if your taste buds are watering like mine. i do have leftovers for lunch today. is it noon yet?

Yield

4 servings (serving size: 1 chicken breast half)

Ingredients

  • 1 cup boiling water
  • 1/3 cup sun-dried tomatoes, packed without oil – i used leftover sun-dried tomato pesto i had made last week. if you want that recipe just leave a comment. so yum!
  • 2 teaspoons olive oil, divided
  • 1/2 cup chopped shallots, divided
  • 1 1/2 teaspoons sugar
  • 3 garlic cloves, minced
  • 2 1/2 tablespoons balsamic vinegar, divided
  • 1/2 cup (2 ounces) crumbled goat cheese
  • 2 tablespoons chopped fresh basil
  • 3/4 teaspoon salt, divided
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/8 teaspoon freshly ground black pepper
Combine boiling water and tomatoes in a bowl; cover and let stand 30 minutes or until soft. Drain and finely chop. – again, if you use the pesto this is not needed.

Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 1/3 cup shallots, sugar, and garlic; cook 4 minutes or until lightly browned, stirring frequently. Spoon into a bowl; stir in 1 1/2 teaspoons vinegar.

Combine chopped tomatoes, shallot mixture, cheese, basil, and 1/4 teaspoon salt, stirring well.

Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 2 tablespoons cheese mixture into each pocket. Sprinkle chicken evenly with 1/2 teaspoon salt and black pepper.

Bake chicken for approximately 25-30 minutes at 375 degrees.

Nutritional Information

Calories: 296 (23% from fat)
Fat:7.6g (sat 3g,mono 2.9g,poly 0.8g)
Protein:43.8g
Carbohydrate:11.3g
Fiber:0.9g
Cholesterol: 105mg
Iron: 2.4mg
Sodium:787mg
Calcium:62mg

the sodium was high so omitted the salt. i think more sodium comes from the sun-dried tomato but since i knew i was making this meal for dinner i really watched sodium throughout the day.

please let me know if you try this out! i love to read your comments.

i am back to painting today. last week i was sick with strep throat and didn’t get anything done. yesterday i primed and today is color day! i will post updates soon.

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