Greek-style Stuffed Chicken Breast
If you’re bored of eating chicken that’s either been ‘baked’ or ‘grilled’, as part of a weight-loss or fitness plan, then stay where you are – because things are about to get a lot more interesting! Chicken is a great source of protein, and the breast meat is really low in fat, so it’s ideal for you right now. But it’s important to satisfy your tastebuds too, and that’s what these ingredients will do – whilst delivering just 319 calories per serving...
Ingredients
Instructions
7 steps
Preheat oven to 375 degrees F.
Season the chicken breasts with salt and pepper. Using a sharp paring knife, cut a slit in the sides of the chicken breasts, so you can open them (a bit like pitta breads!), but don’t cut all the way through – you want to make a ‘pocket’.
Mix the feta, tomatoes, olives, dill, parsley, scallions and one tablespoon of olive oil in a bowl.
Carefully stuff the chicken breasts with the feta mixture. You can close the ‘pocket’ by sealing it with water – if it’s not possible to do this, you might’ve put a bit too much stuffing in.
Heat a large skillet over medium high heat, then add the rest of the olive oil. When it’s hot, sear each chicken breast until it’s browned.
Transfer the stuffed chicken breast to a parchment lined baking sheet and pop it in the oven for between 12 and 15 mins – or until the chicken is cooked through.
When it’s finished cooking, let the chicken sit for 5-10 mins before slicing and serving.
Nutritional value per serving:
Total Fat: 18 g | Saturated Fat: 4 g | Trans Fat: 0 g | Cholesterol: 109 mg | Sodium: 281 mg | Carbohydrates: 3 g | Dietary Fibre: 1 g | Sugars: 1 g | Protein: 35 g
Notes: Background
The Mediterranean diet
- Traditionally, the Mediterranean diet consists of lots of fruits and vegetables, seafood, olive oil, and hearty grains.
- These are food that can help prevent heart disease, certain cancers, diabetes, and cognitive decline (eg. Alzheimers).
- Therefore, the Mediterranean diet can help you live longer!! – by up to 20% apparently!
Photos
Notes: Ingredients
Sun-dried tomatoes
- Buying proper sun-dried tomatoes from a supermarket can be very expensive
- But they’re really good ingredients for adding flavour to a dish
- Thankfully, it’s possible to make your own – even if you live in the gloomiest city in the world!
- If you have a dehydrator, you’re halfway there already. But even if you don’t, you can still make your own…
- To make approx. 400g of your own, using the oven:
- Preheat the oven at 170F
- Cut out the hard centre of approx. 12 plum tomatoes (Roma ones are good because they’re not as watery as other varieties)
- Now cut the toms in half, lengthwise and scrape out the seeds (without removing any of the flesh)
- Arrange on a non-stick baking sheet or in a glass or porcelain dish (but DO NOT use an aluminium tray or foil!!), skin side down
- Mix some basil, thyme and oregano with some salt and sprinkle over the toms
- Pop in the oven for approx. 3 hours, with the door open a little, to let the moisture escape
- After 3 hours, press the toms a little and turn, then leave for another 3 hours – repeat two more times… (total cooking time is 12 hours)
- They are done when they are very dry, but still pliable – you may find that this happens at a different time for each slice!
