Tag: chicken

recipes

Parmesan Almond Crusted Chicken Breast Stuffed with Cauliflower and Dried Cranberries

Posted on by mghdiabeteseducation

A nutritious take on a classic stuffed chicken recipe that is as delicious as it is healthy.

Ingredients:

Cauliflower Cranberry Stuffing
2¼ cups frozen cauliflower
¾ cup dried cranberries, roughly chopped
¼ tsp black pepper
pinch salt

Chicken
¾ cup almonds, sliced or chopped
6 tbsp Parmesan cheese, grated or shredded
6 4 oz chicken breasts, boneless and skinless
1½ cups fresh baby spinach, washed
pinch salt and black pepper
pan spray

Instructions
Preheat oven to 350 degrees.

Make the cauliflower cranberry stuffing: Fill a medium saucepan with water and add cauliflower.  Cook on medium heat for about 5 minutes or until tender. Drain water from saucepan and mash cauliflower with the backside of a fork or potato masher until slightly chunky. Mix in cranberries, salt, and pepper then set aside.

Cook the Chicken: In a small bowl combine sliced almonds and Parmesan cheese, set aside. Butterfly raw chicken by cutting ¾ of the way through the side of the chicken breast (so that it opens like a book) and season with salt and pepper.

Place spinach on chicken breast, covering all visible parts of the meat.  Spoon ½ cup of cauliflower cranberry stuffing on one side of chicken. Fold chicken breast over and push any extra stuffing back into the breast.

Spray baking sheet with pan spray.  Place chicken on sheet. Sprinkle about 2 tbsp of the almond Parmesan mixture on top of chicken.

Cook in a 350 degree oven for 22-25 minutes or until chicken reaches 165 degrees.
Chicken juices should be clear.

Yield: 6 servings

Nutrition Information per Serving:

Calories: 335 • Protein: 11g • Sodium: 388mg • Carbohydrate: 35g •
Fiber: 6.5g • Fat: 10g • Sat Fat: 4.5g

Recipe adapted by Samantha Foor, Dietetic Intern

 

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Nutrition, recipes

Be Fit Basics: Chicken Corn Chowder

Posted on by mghdiabeteseducation

January is National Soup Month. Stay warm this weekend with this corn chowder recipe from the MGH Be Fit program. Freeze any leftovers in single-serve portions for an easy weekday dinner idea.

Ingredients:

1 tbsp olive oil
1 pound raw chicken breasts
1 tbsp butter
¾ cup celery, chopped
1 small onion, chopped
2 (16 oz each) packages of frozen corn, thawed
2 cups milk (low fat or skim), divided
½ tsp salt
¼ tsp black pepper
¾ cup extra-sharp cheddar cheese, shredded

Instructions:

Heat a large sauté pan and add olive oil to pan; cook chicken about 5-7 minutes per side or until the inside of the breasts reach 165 degrees. Remove chicken from pan and let rest 5-10 minutes.

Meanwhile, in a large saucepan or pot, melt butter and add celery, onion, and 1 package of corn; sauté for about 5 minutes. Place remaining package of corn and 1 cup of milk in a blender and process until smooth. Add the pureed corn to the pan with sautéed corn; add remaining milk, salt, black pepper, and cheese and cook over medium heat until the cheese melts. Shred the cooked chicken with your hands (alternatively, you could cut it into chunks) and add to the soup.

Yield: About 6-1 cup servings

Preparation Tip:
-Defrost the corn in the refrigerator or by running it under cold water.

NUTRITION INFORMATION PER SERVING:
CALORIES: 255 calories • PROTEIN: 24 g • SODIUM: 415 mg • CARBOHYDRATE: 15 g • FIBER: 1.5 g •
FAT: 11 g • Sat Fat: 5 g

(Recipe adapted from Cooking Light)
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Nutrition, recipes

Easy Summer Salad

Posted on by mghdiabeteseducation

 Spices and measuring spoonsA light crisp salad can be the perfect meal on a hot summer day.  This healthy, modern take on a classic summer lunch is courtesy of MGH’s Nutrition & Food Services Department 

Chicken Cilantro Salad

Ingredients:
2-4 oz cooked chicken breasts, shredded or cubed
2 tablespoons almonds, slivered
1 garlic clove, minced
2 teaspoons jalapeño peppers
1 tablespoon fresh cilantro (if fresh is not available, 1 teaspoon of dried can be substituted)
¼ cup light sour cream
¼ cup yogurt, plain, fat free
½ cup roasted red peppers, diced
Salt and pepper to taste (1/4 tsp is used to calculate the sodium content of the recipe)

Instructions:
Use leftover chicken or cook chicken ahead of time and chill thoroughly before serving. Pull chicken apart using hands or dice into small cubes. Mix all ingredients, except chicken, and combine well. Add chicken to mixture and stir to combine. Serve on 100% whole wheat bread, lettuce cups or a bed of mixed spring greens (also known as mesclun greens).
Yield: 16 ounces (4 servings)

NUTRITION INFORMATION PER SERVING:
CALORIES: 174
PROTEIN: 21g
SODIUM: 273mg
CARBOHYDRATE: 6g
FIBER: 2g
FAT: 7.5g Sat Fat: 1.5g

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