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Healthy Recipe: Feta-Stuffed Chicken Breast with Pasta and Zucchini

Healthy Lifestyle

This simple dish is big on flavor but low in calories and carbs.

Servings: 2

Ingredients

Tomato sauce

  • 1 6-ounce can tomato paste
  • 24 ounces water
  • 1 bay leaf
  • pinch of each herb: basil, garlic powder and parsley

Other

  • 2 4-ounce chicken breasts
  • 1/8 cup low-fat feta cheese
  • 1 tablespoon fat-free cream cheese
  • 1/2 teaspoon lemon juice
  • 10-12 stemmed fresh spinach leaves
  • pinch of Mrs. Dash
  • 1 teaspoon olive oil
  • 1 cup seasoned flour with salt and pepper
  • 1 cup spaghetti noodles
  • ½ medium fresh zucchini
  • fresh basil for garnish

Directions

Simmer sauce on low heat for 2 hours to ensure no heartburn.

Cook pasta in salted water and set aside.

Cut zucchini into zoodles using spiral cutter or zester.

Slightly pound chicken breast and season with Mrs. Dash. Mix the cheeses. Place spinach on chicken with cheese and lemon juice, then fold in half. Dredge in seasoned flour and cool in refrigerator. Sauté chicken in olive oil and finish in oven at 375 degrees, bringing the chicken to 165 degrees (approximately 12 minutes).

Slightly sauté zoodles.

Plating tips

Twirl zoodles on fork for outer ring bed. Reheat pasta in hot water, add basil and twirl on fork for inner circle bed. Place halved chicken breast on zucchini and noodle bed. Finish with 2 tablespoons of sauce. Garnish with fresh basil.

Nutrition information

372 calories

56 grams protein

346 milligrams sodium

15 grams fat

31 grams carbs

Mike Flanagan

About the Author:

Michael Flanagan is a graduate of The Culinary Institute of America (CIA) who has been involved in the Omaha food community for more than 40 years.

See More Articles by Mike Flanagan