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Mediterranean Stuffed Chicken and Vegetable Ragout
20 min prep time
60 min cook time
4servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Thinkstock
How to Make Mediterranean Stuffed Chicken and Vegetable Ragout
This Mediterranean recipe goes great with a side of quinoa and a green salad with fat-free balsamic vinaigrette.
20 min prep time
60 min cook time
4servings
1 chicken breast, 1 cup vegetables and sauce
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Step-By-Step Instructions:
- Preheat oven to 375 degrees F. Coat a 9x13 baking/casserole dish with cooking spray.
- In a small bowl, combine lemon zest, feta cheese, capers, 1/2 tsp of the dried oregano and 1 clove minced garlic.
- Slice a pocket in the side of each chicken breast with a sharp knife. Be sure not to slice all the way through the chicken breast, just far enough to make a pocket about 3-4 inches long. Divide the filling mixture evenly among the four breasts and fill each pocket. Do not overfill. Press down on the breast to slightly seal the pocket opening.
- In a small bowl, combine paprika, remaining 2 tsp dried oregano, garlic powder, salt and ground black pepper. Rub each chicken breast on both sides with the spice rub so that the entire breast is coated. Set aside.
- Toss together zucchini, mushrooms, tomatoes, cannellini beans, remaining minced garlic, olive oil and 1/4 cup lemon juice in the prepared baking dish.
- Place the chicken breasts on top of the vegetables and put in the oven to bake.
- Bake for 30-40 minutes (depending on the size of the chicken breast) or until the internal temperature of the chicken and filling is 165 degrees Fahrenheit. Check the temperature after 30 minutes and every five minutes after until it reaches 165 degrees.
- Remove the chicken from the pan and place on a cutting board. Cover with foil and let it rest for 15 minutes.
- Turn the oven temperature up to 400 degrees F. Return the vegetables to continue to bake in the oven for 15 minutes (while chicken is resting).
- Slice chicken and serve over the vegetables.
Nutrition facts
4 Servings
-
Serving Size
1 chicken breast, 1 cup vegetables and sauce
- Amount per serving Calories 310
-
Total Fat
9g
- Saturated Fat 2.3g
- Trans Fats 0g
- Cholesterol 70mg
- Sodium 480mg
-
Total Carbohydrate
26g
- Dietary Fiber 8g
- Total Sugars 6g
- Added Sugars 0g
- Protein 35g
- Potassium 1210mg
- Phosphorous 430mg
Ingredients
lemon (zested and juiced (1 Tsp. lemon zest, reserve 1/4 cup lemon juice))
1
reduced-fat crumbled feta cheese
1/3 cup
capers (drained)
1 tbsp
dried oregano (divided use)
2 1/2 tsp
garlic (minced, divided use)
3 clove
boneless, skinless chicken breasts
1 lbs
paprika
1 tbsp
garlic powder
1 tsp
salt
1/2 tsp
black pepper
1/2 tsp
medium zucchini (cut into 1-inch chunks)
2
cremini (baby bella) mushrooms (sliced)
8 oz
cherry tomatoes (halved)
10 oz
cannellini beans (rinsed and drained)
1 (15-oz) can
olive oil
1 tbsp
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