Ingredients:
1/2 cup uncooked orzo or riso pasta
3/4 cup low-sodium chicken broth (or water, )
1 salt, as desired
1 tsp freshly ground black pepper
1 tbsp olive oil
1 small onion peeled & coarsely diced
2 tbsp minced garlic
2 anchovy fillets, chopped
1/4 cup tightly packed, fresh basil
1 egg white
1 tbsp dry bread crumbs
4 large chicken breast halves boned
1/3 cup marsala
1/4 cup balsamic or red wine vinegar
3 tbsp olive oil
Instructions:
COMBINE PASTA AND BROTH in a small pot, cover, place over medium-high
heat, bring to a boil and cook 5 minutes, or until barely soft.
Remove from heat and transfer contents of the pot to a work bowl. Add
salt and pepper. Meanwhile, heat the olive oil over medium heat in a
medium skillet on the stove, add the onions, garlic and anchovies and
cook, stirring occasionally, until onions are softened, about 8 to 10
minutes. Scrape the mixture into a food processor, add basil and
puree until coarsely ground. Add onion mixture to the pasta in the
mixing bowl and add egg white and bread crumbs. Mix well. Chill in
the refrigerator. Pull the tenderloins off the meat side of each
breast and set aside. Remove the skin in 1 piece and set aside. Place
breasts between layers of plastic wrap or wax paper and flatten to a
3/8-inch thickness. Gently flatten the tenderloins. Lay the breasts
down on what was their skin side and place about 1/3 cup stuffing on
each breast, leaving a 1-inch border. Gather up the edges around the
stuffing as best you can. Lay a tenderloin on the opening and wrap
each bundle with the skin. Preheat oven to 350F. Place the bundles in
a baking dish just large enough to hold them comfortably. Pour in
Marsala and vinegar, cover and place in oven for 20 minutes. Arrange
the chicken on a platter and pour the cooking juices into a saucepan.
Place saucepan over high heat and boil until reduced by half. Remove
from the heat, pour the sauce into a mixing bowl and vigorously whisk
in 3 tablespoons olive oil. Pour the sauce over the chicken and serve
immediately.
Servings: 4
Chicken is ideal
for weight loss
and dieting
Healthy eating is far better than strict dieting, and weight loss achieved by a change of lifestyle lasts far longer than 'faddy' diets that are difficult to adopt for long periods.
Cooking more low fat chicken can enable you to lose weight gradually as part of a a controlled and healthy diet.
"Poultry is for cookery what canvas is for painting, and the cap of Fortunatus for the charlatans. It is served to us boiled, roast, hot or cold, whole or in portions, with or without sauce, and always with equal success." Jean-Anthelme Brillat-Savarin (1755-1826)
Chicken Breasts Stuffed With Orzo Recipe provided by Recipes To-Go
More information on low carb and low fat diets:Open Directory: Yahoo: |
