This light and fluffy chicken recipe will fit the bill.
1 package (12 ounces) 2 tablespoons lemon juice
Stouffer’s frozen spinach 1 teaspoon Dijon mustard
soufflé, not thawed Salt
Ground black pepper
4 boneless, skinless chicken breasts,
pounded to 1/4” thickness
1 tablespoon chopped
2 tablespoons extra virgin olive oil parsley, for garnish
2 cloves garlic, sliced
1 cup chicken broth Slices lemon, for garnish
Sprig parsley, for garnish
Preheat the oven to 350 degrees F.
Using a serrated knife, cut the spinach soufflé crosswise into 4 equal pieces. Top half of each whole breast with one of the pieces of soufflé. Fold half of the chicken over the filling and fasten the edges with wooden picks.
Heat the oil in a large skillet over medium—high heat. Add the garlic and cook for 3 minutes, or until golden. Discard the garlic. Add the chicken breasts to the skillet and cook for 7 minutes per side, or until well-browned on both sides.
Remove the chicken breasts to an oven—proof dish. Bake in the oven for 30 minutes, or until a thermometer inserted in the thickest portion registers 1700F and the juices run clear.
While the chicken is baking, add the broth, lemon juice, mustard, salt, and pepper to the large skillet. Heat to boiling. Reduce the heat to low, cover, and simmer for 20 minutes, or until the sauce is reduced about 1/2.
To serve, remove and discard the wooden picks. Arrange the chicken on a warm serving platter, and spoon the sauce over the chicken. Garnish with the chopped parsley, lemon, and parsley sprig.
Makes 4 servings
*South Beach Diet Cookbook
Per serving: 308 calories, 159 fat, 3g saturated fat, 329 protein, 9 g carbohydrate, 1 g dietary fiber, 136mg cholesterol, 719mg sodium