Wednesday, January 29, 2014

Chicken Capri

This is an old recipe I forgot I had!  This one is really easy to make and tasty!  I was a huge fan of The South Beach Diet when it came out back in 2004.  I have all 3 of their cookbooks and they focus on "good" carbs that are high protein food items.  This one goes really well with a crisp garden salad.  And yes, it is Gluten Free!  It is high in protein and low in carbs!  You'll really enjoy this one!

  • 1 cup reduced-fat ricotta cheese
  • 1/2 tsp dried oregano
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • 4 boneless, skinless chicken breasts
  • 1/2 tsp garlic powder
  • 2 tablespoons extra virgin olive oil
  • 1 cup crushed tomatoes
  • 4 slices reduced-fat mozzarella cheese
  • With a mixer, combine the ricotta cheese with oregano, salt and pepper.
  • Rub the chicken with the garlic powder
  • Heat oil in a large skillet over medium high heat.  Add the chicken and cook for 12 minutes per side. NOTE: Your chicken will not be done!
  • Place the chicken breasts side by side in a large baking dish and allow to cool.
  • Preheat over to 350F
  • Spoon 1/4 cup of the cheese mixture and 1/4 cup of the tomatoes onto each chicken breast.
  • Top each chicken breast with 1 slice of mozzarella cheese.
  • Bake for 20 minute, or until a thermometer inserted in the thickest portion of a breast registers 170F and juices run clear.
Makes 4 Servings

Nutrition Per Serving

340 calories, 15g fat, 5g saturated fat, 44g protein, 6g carbohydrate, 1g dietary fiber, 115mg cholesterol, 470mg sodium

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