Friday, January 25, 2008

Chicken Capri

I get random emails from South Beach Diet people with menu stuff and usually they get deleted. This one caught my eye though! This was SO easy. It was nice too since all the work is in the beginning so while it bakes you can make your salad or other sides without forgetting to stir, etc.
I will definitely make this again - easy and healthy hello!

But I would make some changes. I would mince fresh garlic and mix it into the ricotta. It just needed a little kick and I think garlic would be just right. Also I would use less ricotta/more tomato in terms of the proportion. I know I dont sound very convincing but trust me - use some garlic and a little less ricotta and more tomato and I *know* itll be fab!




Serves 4

Ingredients
1 cup reduced-fat ricotta cheese (use 1/2 to 2/3 cup)
1/2 teaspoon dried oregano
add 2 cloved garlic, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 boneless, skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra-virgin olive oil
1 cup crushed tomatoes (make it 1 1/2 cups)
4 slices reduced-fat mozzarella cheese (I used shredded since I had it)

Instructions

1. In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend.
2. Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool.
3. Preheat the oven to 350°F. 4. Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.

Nutritional Information: 340 calories 15 g total fat (5 g sat) 115 mg cholesterol 6 g carbohydrate
44 g protein 1 g fiber 470 mg sodium





3 comments:

MrsPresley said...

this sounds really tasty and so simple! thanks for the tips on the modifications...

Tiff said...

I've made this recipe before. I think next time I'll try your modifications. It did need a little "kick."

Sweet Sam said...

this looks delish! i'm definitely going to have to make this soon.