From the AICR Test Kitchen
Week of January 23, 2012
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Contact: Alice Bender, (202) 328-7744
Stuffed Chicken Breasts
American Institute for Cancer Research
Add a new twist to your next chicken meal. This simple stuffing in a chicken breast not only tastes great, but helps maintain a nice moist quality to the meat as well.
Combining a bit of yogurt with the cheddar cheese gives the stuffing a smooth, creamy texture. The yogurt also ensures that the poultry remains moist – solving the common problem of a "too dry" chicken breast. A little lemon juice and dash of hot sauce provide some zest. Greek yogurt is very thick because the whey has been drained away. You can make your own by spooning plain yogurt into a cheese cloth lined colander and letting the yogurt drain for several hours in the refrigerator.
For a tasty, satisfying meal, add some colorful vegetable side dishes; for example, try pairing the chicken with steamed green beans with toasted almonds. To round out the meal, roast sweet potatoes with a touch of olive oil for a naturally sweet side. This meal follows the research-based New American Plate principles developed by the American Institute for Cancer Research – at least 2/3 of your plate contains plant-based foods and 1/3 or less with animal foods. So for health, flavor and something a little unique put stuffed chicken breasts on your menu.
Stuffed Chicken Breasts
- 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
- 1 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
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.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
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