The Star: September 28, 2017

12 | heaLThy eaTing
Chicken breasts stuffed with ricotta
and sun-dried tomato
Chicken lends itself to a variety of flavours.
This recipe helps to extend the chicken portion while at the same time offering an infusion of
flavours and moisture into the chicken breasts, which also helps to tenderise the meat.
It can be served hot with this mustard sauce and vegetables or sliced cold for salads and
sandwiches.
IngREdIEntS
2 chicken breasts
To make the stuffing:
4 Tbsp fresh, whole grain breadcrumbs
4 Tbsp ricotta cheese
2 Tbsp sun-dried tomato, sliced
1 tsp lemon zest, finely sliced
1 Tbsp basil, finely chopped
2 tsp slivered almonds or hazelnuts
100mls water
To make the mustard sauce 75mls lemon juice
1 Tbsp cornflour
1 tsp whole seed mustard
75ml water
1tsp honey
MEtHod
Cut the chicken breast in half cross-wise then slice each piece of chicken almost in half to form
a “butterfly like” steak
Combine all the stuffing ingredients except the water into a bowl and stir well.
Place 2 Tbsp of the stuffing onto half of each butterfly of chicken then close to form a parcel.
Secure each stuffed parcel of chicken with a toothpick or string.
Place the stuffed chicken breasts into a shallow baking dish with the water.
Cover with foil and bake for 45-50 minutes at 180°C until cooked.
Remove the toothpicks/string carefully from the stuffed chicken and set the chicken aside in a
warming drawer.
To make the mustard sauce pour the juices from the baking dish into a glass ovenproof jug, add
the lemon juice, cornflour mixed with the water, mustard and honey and microwave on high
stirring as it thickens.
Serves 4.
Each serving contains: Energy 960 kJ/ 230 kcal, Protein 31 g, Fat 6.5g, Saturated fat 2.4g,
Carbohydrate 9.6g, Sugar 3g, Dietary fibre 1g, Sodium 185mgs
vARIAtIonS
After squeezing the lemon for the sauce I usually put the remainder of the whole lemon into
the baking dish with the stuffed chicken breasts and water and cover while it cooks to draw out
more of the lemon flavour.
Make your favourite salad using a variety of greens e.g.lettuce, rocket, baby spinach or mesclun
mix, coriander or basil. Add sliced avocado and sun-dried tomatoes. Slice the chicken and toss
through the salad and serve with Tzatziki or Thai salad dressing.
Recipe supplied by dietitian Lea Stening. For online advice on healthy eating go to her
website leastening.com.
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