Chicken Breast Stuffed with Mushrooms & Peppers
PREP: 10 minutes; additional time required to cool filling
COOK: 45 minutes
OVEN: 375 F
MAKES: 6 servings
Ingredients
6 boneless, skinless chicken breasts, approximately 4 ounces each
2 teaspoons olive oil
1 tablespoon roasted garlic paste*
2 shallots, roasted, peeled, and chopped
1 red pepper, roasted, peeled and julienned
3 cups sliced mushrooms
1/4 teaspoon salt
1 tablespoon fresh chopped oregano (or 1 teaspoon dried)
1/2 cup liquid egg substitute
1/4 cup lowfat milk
3 cups bread crumbs
2 tablespoons flour
2 tablespoons Parmesan cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon black pepper
*Drizzle 1 teaspoon of olive oil over one whole head of garlic in a small pan. Place in a 350F oven for 35-40 minutes, cover with foil and remove from the oven. When the garlic is still warm but cool enough to handle, cut off the root end and squeeze the "melted" cloves into a small bowl. One head of garlic yields approximately 3 tablespoons of paste. It keeps for up to a week in the refrigerator. It is possible to roast the garlic without any oil but the garlic must be very fresh.
Method
Cut a pocket in the breast lengthwise making sure not to cut all the way through. Heat the oil in a large sauté pan and add the garlic paste, shallots and peppers. Cook over a low heat until the shallots are softened. Add the mushrooms and salt and cover the pan. Cook for 10 minutes until the juices are rendered. Turn the heat up and remove the lid. Cook until the pan is nearly dry. Turn off the heat and spread the filling onto a sheet pan to cool.
When cool enough to handle, fill the breasts with the mushroom mixture and secure with a toothpick. Whisk the egg and milk together until frothy and dip each breast into this mixture before rolling in the crumb mixture. Spray the breasts with oil from a mister and roast them in a 375F oven until the internal temperature of 160F is reached, approximately 35 minutes. It may be necessary to spray the breasts with a little more oil one time during the cooking process to insure even browning.
It is also possible to cook this dish stovetop by covering the breasts with a lid after flipping them halfway through the cooking process (approximately 15 minutes) to ensure they are cooked through by the time they are browned.
Nutritional Facts:
Calories 420
Fat 8.2 g
Saturated fat 1.9 g
Cholesterol 68 mg
Sodium 810 mg
Carbohydrate 47 g
Fiber 2.2 g
Sugars 3.8 g
Protein 39 g
Vitamin A 186 RE
Vitamin C 42 mg
Calcium 203 mg
Iron 5.3 mg
This recipe is 17% fat.
