As aired on March 1, 2012
Recipe courtesy of the American Heart Association
This impressive dish is a snap to make and classy enough to serve for very special occasions. The tomato sauce keeps the chicken breasts moist.Ingredients:
Vegetable oil spray
7 ounces fat-free or reduced-fat ricotta cheese
2 ounces soft goat cheese
2 tablespoons snipped fresh parsley or 2 teaspoons dried, crumbled
1 tablespoon snipped fresh chives or chopped green onions (green part only)Sauce:
8-ounce can no-salt-added tomato sauce
2 teaspoons salt-free Italian herb seasoning
1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried, crumbled
1 medium garlic clove, minced
1/4 to 1/2 teaspoon salt
1/8 teaspoon pepper
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
Preheat the oven to 350°F. Lightly spray a 1-quart casserole dish with vegetable oil spray.
In a small bowl, stir together the stuffing ingredients.
In another small bowl, stir together the sauce ingredients.
Put the chicken with the smooth side up between two pieces of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, lightly flatten the breasts to a thickness of 1/4 inch, being careful not to tear the meat.
Spoon about one quarter of the stuffing down the middle of each breast. Starting with the short end, roll up the breast jelly-roll style. Place the breast in the prepared casserole dish with the seam side down (no need to secure with toothpicks). Repeat with the other breasts. Spoon the sauce over the breasts.
Bake, covered, for 40 to 45 minutes, or until the chicken is no longer pink in the center. Nutrition Analysis (per serving)
Total Fat 5.5 g
Saturated 3.5 g
Polyunsaturated 0.5 g
Monounsaturated 1.5 g
Cholesterol 81 mg
Sodium 481 mg
Carbohydrates 7 g
Fiber 1 g
Protein 36 g
This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.