SERVES 4
I have given you three different fillings to choose from here, but they can all be adapted to suit your taste, so feel free to play around with the ingredients. Each filling recipe makes enough to stuff four chicken breasts, so if you’d like to sample more than one, you’ll need to increase the amount of chicken. On a practical note, this is a great way to use up leftover rice.
Four 6-ounce (170 g) boneless, skinless chicken breasts
SUN-DRIED TOMATO AND FETA
⅔ cup (100 g) sun-dried tomatoes, drained (if packed in oil) and finely chopped
1 cup (150 g) cooked white rice
3½ ounces (100 g) feta, finely diced (about ⅔ cup)
1 heaping tablespoon finely grated lemon zest
1 large egg white
2 heaping tablespoons fresh oregano
Salt and freshly ground black pepper
Basting liquid
2 teaspoons garlic-infused olive oil
3 tablespoons olive oil
1 teaspoon fresh oregano
1 teaspoon finely grated lemon zest
MIDDLE EASTERN
6 ounces (170 g) mashed sweet potato (from about 1 small sweet potato)
1 cup (150 g) cooked white rice
1 teaspoon ground cumin
1 large egg white
Salt and freshly ground black pepper
Basting liquid
2 teaspoons garlic-infused olive oil
3 tablespoons olive oil
1 teaspoon ground cumin
PESTO
2 heaping tablespoons Basil Pesto (page 64)
1 cup (150 g) cooked white rice
1 large egg white
Salt and freshly ground black pepper
Basting liquid
2 teaspoons garlic-infused olive oil
3 tablespoons olive oil
1 teaspoon Basil Pesto (page 64)
Small basil leaves, for garnish (optional)
Green salad or vegetables, for serving
1. Preheat the oven to 350°F (180°C).
2. Using a small sharp knife, insert the blade into the middle of the chicken breast and work to form a pocket (you want to cut to about ⅓ inch/1 cm from the internal edge).
3. Combine all the ingredients for your choice of filling in a medium bowl and mix well.
4. Spoon the filling into the chicken pockets, pressing it in firmly and making sure it is evenly spread. Seal the ends with a toothpick.
5. Place the chicken breasts on a baking sheet. Whisk together all the ingredients for your choice of basting liquid and brush it over the chicken. Bake for 15 minutes, or until golden brown, then cover with foil and bake for 5 to 10 minutes more, until cooked through (no longer pink inside). Let rest for 5 to 10 minutes.
6. Cut into thick slices, garnish with basil leaves (if desired), and serve with your choice of salad or vegetables.
PER SERVING (not including the green salad):
Sun-Dried Tomato and Feta: 458 calories; 45 g protein; 23 g total fat; 7 g saturated fat; 17 g carbohydrates; 1 g fiber; 597 mg sodium
Middle Eastern: 400 calories; 42 g protein; 15 g total fat; 2 g saturated fat; 22 g carbohydrates; 1 g fiber; 277 mg sodium
Pesto: 393 calories; 42 g protein; 19 g total fat; 3 g saturated fat; 12 g carbohydrates; 0 g fiber; 309 mg sodium