Healthy Stuffed Chicken Breast

“As part of my push to lose weight and get fit and healthy I’ve been redesigning some of my favourite recipes with less fattening ingredients.  Obviously I want to do this without losing the flavour hit that comes with high fat foods and cooking techniques so I can confuse my taste-buds into thinking they’re still being spoilt.   I have a recipe from my classical music range called “Nutcracker Chicken”.  It consists of a chicken breast that’s been filled with a combination of goats cheese, blue vein and pistachios, coated in macadamia and panko crumbs, then fried and baked.  I serve it with roast capsicum sauce, roast potatoes, asparagus spears and honeyed pine nuts.  YUM!  I’m getting hungry just thinking about it!  …but for now here is a much healthier alternative that packs a huge amount of flavour in the sauce and chicken filling.  Enjoy!”

Stuffed chicken breast ingredients

  • 1 leek
  • 4 garlic cloves
  • 8 mushrooms
  • 150g sun-dried tomatoes
  • Splash of white wine
  • zest and juice from half a lemon
  • 1/3 cup pine nuts
  • 1/2 cup basil leaves
  • 6 chicken breasts
  • 12 slices of prosciutto
  1. Clean the leek then quarter and dice.  Add to the pan with a small amount of olive oil.  Cook until leeks have softened slightly.
  2. Finely dice the garlic and add to the pan for a few minutes.
  3. Dice the mushrooms and sun-dried tomatoes and add to the pan with the white wine.
  4. When liquid has reduced to almost nothing remove from the heat and stir in the pine nuts and diced basil.  Set aside to cool.
  5. Cut a cavity in the chicken breast and put stuffing inside.
  6. Wrap 2 slices of prosciutto around chicken to keep the stuffing in and refrigerate until ready to cook.
  7. Heat a small amount of light olive oil in a pan and on medium heat cook the chicken on each side until prosciutto has cooked (about 1 minute per side)
  8. Transfer to a baking dish and cover with foil.  Bake for 20 minutes at 180 degrees c or until chicken is cooked all the way through.

Roast Tomato and Capsicum Sauce

  • 2 red capsicums
  • 6 tomatoes
  • 1 onion
  • Light olive oli
  • Salt
  • Pepper
  • 3 tbsp kecap manis
  1. Cut the tomatoes into quarters and remove stem end.
  2. Cut capsicums into quarters and remove stem ends and seeds.
  3. Peel and quarter onion.
  4. Place all in a roasting dish and drizzle with light olive oil and some salt
  5. Roast for 30 minutes in a 220 degree c oven or until capsicum skins start to blacken.
  6. Let cool slightly and transfer to a blender adding the kecap manis.  Don’t throw out any of the remaining juices from the pan as you will use them later!
  7. Blend on high until smooth.  Season to taste. (If you want a smoother sauce pass the mixture through a drum sieve)

Vegetables

  • 4 carrots
  • 12 asparagus spears
  1. Peel and cut carrots into battens and transfer to the roasting dish you cooked the tomatoes in and coat with the juices.  Add a little more olive oil and salt in needed.
  2. Bake in a 200 degree c oven for 30 minutes stirring occasionally.
  3. Cut asparagus into thirds and steam until cooked.

Plating up the dish

  1. Gently reheat the sauce and put a generous smear on the plate.
  2. Cut the chicken breast into 3 rounds and lay onto of the sauce (You can save the off-cuts for lunch tomorrow!)
  3. Put a pile of asparagus and carrots on the plate and garnish with 2 basil leaves.