Feta, Herb, and Sun-Dried Tomato-Stuffed Chicken

Sun-dried tomatoes and fresh basil temper tangy feta in a savory chicken breast stuffing. Serve with quick-cooking orzo pasta tossed with fresh parsley.

Yield: 4 servings (serving size: 1 packet)

Ingredients

• 2  cups  water
• 1/2  cup  sun-dried tomatoes, packed without oil
• 1/2  cup  (2 ounces) crumbled feta cheese
• 2  teaspoons  chopped fresh basil
• 1  teaspoon  chopped fresh oregano
• 1/2  teaspoon  minced garlic
• 3/4  teaspoon  freshly ground black pepper, divided
• 4  (6-ounce) skinless, boneless chicken breast halves
• 1/2  teaspoon  kosher salt
• 2  tablespoons  butter
• 1/2  teaspoon  grated lemon rind
• 1/4  cup  fat-free, less-sodium chicken broth
• 2  teaspoons  thinly sliced fresh basil (optional)

Preparation

Preheat oven to 425°.

Bring 2 cups water to a boil in a small saucepan; add tomatoes. Remove from heat; cover and let stand for 5 minutes. Drain and slice into thin strips. Combine tomatoes, cheese, 2 teaspoons chopped basil, oregano, garlic, and 1/4 teaspoon pepper in a small bowl.

Place chicken breast halves between 2 sheets of heavy-duty plastic wrap, and pound each piece to an even thickness using a meat mallet or small heavy skillet. Cut a horizontal slit through one side of each chicken breast half to form a deep pocket. Stuff 1/4 cup tomato mixture into each pocket. Sprinkle both sides of chicken with salt and remaining 1/2 teaspoon pepper.

Fold 4 (16 x 12-inch) sheets of heavy-duty aluminum foil in half crosswise. Open foil; place 1 1/2 teaspoons butter on half of each foil sheet. Lay one stuffed chicken breast half on top of each portion of butter. Place 1/8 teaspoon grated lemon rind on top of each stuffed chicken breast half, and drizzle each serving with 1 tablespoon chicken broth. Fold foil over chicken, and tightly seal edges. Place packets on a baking sheet. Bake packets at 425° for 20 minutes. Remove from oven, and let stand for 5 minutes. Unfold packets carefully, and thinly slice each chicken breast half. Garnish each serving with 1/2 teaspoon sliced basil, if desired. Serve immediately.

Nutritional Information

Calories:

311 (29% from fat)

Fat:

10.1g (sat 5.7g,mono 2g,poly 0.7g)

Protein:

43g

Carbohydrate:

8.2g

Fiber:

2.5g

Cholesterol:

121mg

Iron:

1.6mg

Sodium:

572mg

Calcium:

77mg