A stuffed boneless chicken breast is moist and can be served sliced in medallions to show off the attractive interior. I like to use a white aged cheddar rather than orange. If white cheddar is unavailable, try using another stronger tasting hard white cheese.
1. Preheat the oven to 425°F. Lightly coat a 9- x 13-inch casserole dish with cooking spray.
2. Working with one at a time, place a chicken breast between 2 sheets of waxed paper and pound to an even 1/2-inch thickness. Set aside.
3. Combine the sun-dried tomatoes, cheddar cheese, olives, olive oil and dried basil in a small bowl. Divide tomato mixture equally among the chicken breasts. Roll each one up and close with a toothpick.
4. Whisk together the egg and milk in shallow dish. Place the breadcrumbs in another bowl. Carefully dip each chicken breast into the egg mixture and then into the breadcrumbs.
5 .Lightly coat a large, nonstick skillet with cooking spray add the vegetable oil and sauté for 2 minutes per side or just until browned on all sides. Place in a casserole dish. Bake for 10 minutes or just until cooked (the chicken is done when it has reached an internal temperature of 165°F). Serve garnished with fresh basil.
1 1/2 lb skinless boneless chicken breasts (about 4 to 6 chicken breasts)
1/2 cup finely chopped rehydrated sun-dried tomatoes
1/2 cup shredded aged white cheddar cheese
1/4 cup finely chopped black olives
2 tsp olive oil 1/2 tsp dried basil
2 Tbsp low-fat milk
3/4 cup seasoned dry breadcrumbs
2 tsp vegetable oil
3 Tbsp chopped fresh basil
Nutritional Analysis per Serving
Protein 29 g
Fat 11 g
Saturated Fat 3.5 g
Carbohydrates 13 g
Cholesterol 109 mg
Sodium 373 mg
Fiber 1.5 g
Prep Time: 15 minutes
Cook Time: 12 minutes
Make Ahead: Bake up to a day in advance and reheat gently in a 350°F oven for 10 minutes or until warmed through.
Nutrition Watch: Sun-dried tomatoes retain, for the most part, most of their vitamins and minerals.