Chicken Breast Recipes

My son is an amazingly picky eater, and boneless, skinless chicken breasts are one of the few proteins he will eat. To give him a bit of variety, we do one of two things - one is your standard diet chicken parm - a couple of tablespoons of marinara (or in his case, the squeeze contadina pizza sauce) a light sprinkle of parm, and a light sprinkle of mozz.

For the second, after preparing the breast, we heat 2 Tablespoons of sugar free orange marmalade in the microwave for 30 seconds and then baste the chicken in the sauce. He likes it, and I have found that the sugar free actually warms to a sauce better than the full sugar version.

Sun Dried Tomato & Basil-Stuffed Chicken Rollatini

(SERVES 4)

* 4 skinless, boneless chicken breasts
* 8 slices sun-dried tomatoes (in olive oil)
* 1⁄4 cup fat-free ricotta cheese
* 3 tsp.kosher salt, divided
* 1⁄2 cup finely chopped fresh basil
* 2 egg whites, beaten
* 1⁄2 cup whole-wheat Panko bread crumbs
* 1 tsp. black pepper
* 1⁄2 tsp. garlic powder
* Nonstick cooking spray


1. Preheat oven to 350 degrees F. Butterfly chicken breasts, then pound between clear wrap until they’re about 1⁄4- inch thick.

2. Stir together sun-dried tomatoes, ricotta cheese and 1 teaspoon salt. Spread 1⁄4 of cheese mixture onto each chicken breast, then sprinkle basil on top. Roll up chicken breasts, tucking in loose pieces. Secure with toothpicks.

3. Pour beaten egg whites into a flat dish. Mix breadcrumbs, remaining salt, pepper and garlic powder in a second flat dish.

4. Dry rolled chicken breasts with a paper towel and place in egg whites, coat-ing completely. Then roll chicken in bread-crumb mixture until covered.

5. Place chicken in a baking dish coated with nonstick cooking spray, leaving space between each breast. Bake for 45–50 minutes or until internal temperature reaches 165 degrees F. Let stand for 10 minutes before serving to help keep chicken moist.

Nutrition Facts (per serving): 215 calories, 31 g protein, 18 g carbs, 3.2 g fat, 2 g fiber

http://www.muscleandfitnesshers.com/recipes/sun-dried-tomato-basil-stuffed-chicken-rollitini

>> Besides providing lots of lean protein, chicken breast is a good source of the mineral selenium, which we know is critical for muscle strength and boosting the metabolism through better thyroid function.

>> Whole-wheat Panko bread crumbs can be hard to find. Look for them in select health-food stores, or use regular Panko or American whole-wheat breadcrumbs. You could also try wheat germ for additional health benefits or grated Parmesan cheese to drop the carbs.

Jennifer Celeste is an IFBB bikini competitor who attended the OC Culinary Art Institute and is currently training under the executive chefs at two of Orange County’s top-rated restaurants. She can be reached at modelchef@yahoo.com.

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I love to season mine with a little McCormick's Montreal Steak seasoning and throw it on my George Forman Grill for about 10 minutes

Here are links to a couple of other Chicken breast threads

http://www.myfitnesspal.com/topics/show/528920-help-for-boneless-skinless-chicken

http://www.myfitnesspal.com/topics/show/249119-easy-chicken-recipes-for-the-oven?error_user_id=1669990&error_username=k8es

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Cut into strips, grill chicken breast in a sauce pan with a tablespoon of italian dressing. Add diced onions or bell peppers to the mix, if you wish. Cook a tortilla. Put salsa, lettuce and tomato on it and it makes a decent fajita that is relatively low in calories. Depends on how you count the italian dressing. (most of it burns off anyway.)

Sounds yum, thanks!:happy:

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bump...thanks for all the great new ideas!