Monday, January 9, 2012

Day 5: Kale and Mozzarella Stuffed Chicken with Parmesan and Sweet Tomato Risotto

The week of kale recipes is rounding out, but I'm still going strong... and still in love with kale (always a good thing).  I had a little extra time for dinner tonight so I wanted to make something extra delicious.  I decided on stuffed chicken.  This recipe is worthy to entertain, or just to treat yourself to a nice dinner.  After all, if you got it at a restaurant it probably would cost at least $15. Buy your chicken breast on sale and you can make it for less than $5 per serving.  The chicken is simple, but the flavors are wonderful together.  Serve with risotto and a side salad! 

Risotto! 
Risotto is one of my favorite rice dishes to make, but its not a whole grain so I only make it once in a while.  When I do make it, I enjoy every second of its creamy texture. Risotto is usually made with Arborio rice, a short-grained Italian rice and a vegetable or meat broth.  The result is a creamy texture (due to the high starch content) that most people really love.  I lighten my risotto up by omitting the butter that is usually added.  I think it is perfectly creamy and delicious without it, but if you are weary...add half of what you normally would.  This will cut the fat in half and will be a positive step!

Seasoning!
This is probably a good time to share my "Salt-Free Italian Seasoning".  This mixture is perfect for poultry or pork, but could also season potatoes, vegetables, or whatever you heart desires!  
Mix 2 Tbsp of each herb in a plastic baggie:  Garlic powder, thyme, rosemary, oregano, and parsley.

Kale and Mozzarella Stuffed Chicken
Serves 4

Ingredients:
1 pound of boneless skinless chicken breast (4 pieces)
1 Tbsp chopped garlic
1 tsp olive oil
1 Tbsp water
4 cups of kale, chopped
4 oz part-skim mozzarella, sliced thin
1 Tbsp "Salt-Free Italian Seasoning"
Pepper, to taste

Directions: 
Preheat the oven to 350 degrees. Heat the oil in a saucepan and cook garlic for 1 minute.  Add the kale and water and cook 4 minutes, or until tender.

Slice a slit in the side of each chicken breast.  Place 1/2 cup of the kale in each breast and top with 1 oz of mozzarella.  Bake for 35 minutes or until the chicken is no longer pink on the inside.

Nutrition Facts: 1 stuffed chicken breast
Nutrition Facts
Serving Size  ( 173 g )
Amount Per Serving
Calories  267Calories from Fat 102
% Daily Value *
Total Fat  11g19%
Saturated Fat  5g24%
Trans Fat  0g
Cholesterol  100mg33%
Sodium  320mg14%
Total Carbohydrates  3g1%
Dietary Fiber  1g4%
Sugars  0g
Protein  39g99%
Vitamin A  6%Vitamin C  17%
Calcium  26%Iron  7%
* Percent Daily Values are based on your custom

Parmesan and Sweet Tomato Risotto
Serves 6

Ingredients:
1 cup of Arborio rice
2 cups of reduced-sodium chicken stock
1/2 cup of water
1/4 cup of parmesan cheese
1/2 cup grape tomatoes, halved
pepper, to taste

Directions:
Place the rice and water and 1/2 cup of broth in a medium saucepan and bring to a boil.  Add the broth in small amounts and stir for several minutes.  When the rice starts to become sticky and creamy, add the parmesan cheese and stir well.  Stir in the grape tomatoes and pepper and cook for 3 minutes.  Serve immediately. 

Nutrition Facts: 1/2 cup of Risotto

Nutrition Facts
Serving Size  ( 114 g )
Amount Per Serving
Calories  97Calories from Fat 17
% Daily Value *
Total Fat  2g3%
Saturated Fat  1g4%
Trans Fat  0g
Cholesterol  3mg1%
Sodium  77mg3%
Total Carbohydrates  6%
Dietary Fiber  0g1%
Sugars  0g
Protein  5g12%
Vitamin A  1%Vitamin C  2%
Calcium  4%Iron  2%

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