Chicken stuffed with ricotta, semi-dried tomatoes and basil
Nutrition Info.(per serve)
1 large head cauliflower, trimmed, cut in small florets
1 large potato, chopped
2 tablespoons reduced-fat spread
2 tablespoons trim milk
freshly ground black pepper
olive oil spray
4 tablespoons oil-free sun-dried tomatoes, finely chopped
1/4 cup (65g) reduced-fat ricotta
4 x 150g chicken breast fillets
8 large basil leaves
3 medium courgetteszucchini, summer squashX, coarsely chopped or cut in batons
Total fat 11g
Saturated fat 3g
Dietary fibre 7g
1 Heat oven to 200°C. Line a large baking tray with baking paper.
2 Cook cauliflower and potato in a large saucepan of boiling water for 15 minutes or until tender, then drain. Mash cauliflower and potato in a large bowl. Add spread and milk. Season with pepper and cover to keep warm.
3 Meanwhile, combine tomatoes and ricotta in a small bowl. Make a cut in centre of thickest side of each chicken breast and make a deep pocket. Fill each pocket with 2 basil leaves and a quarter of the ricotta mixture. Season with pepper.
4 Spray a large non-stick frying pan with olive oil and place over a medium-high heat. Add chicken and cook for 2 minutes each side or until browned. Transfer to prepared tray and bake for 10 minutes or until golden and cooked through.
5 Meanwhile, return pan to a medium-high heat. Add courgettes and cook, stirring occasionally, for 7-8 minutes or until just tender. Serve chicken with cauliflower mash and courgettes.
You can wrap individual uncooked stuffed chicken breast fillets and freeze them for up to one month.