1 recipe Seasoned Italian Bread Crumbs about a ¾ – cup
1/2-cup fat free egg substitute or 3 egg whites mixed with 2 tablespoons water
3 ounces low fat feta cheese, crumbled (3 – 4 grams fat per 1-oz.)
1-6 ounce jar of marinated artichoke hearts, rinsed in warm water to remove oil, drained and chopped
1/3 cup reconstituted and chopped sun dried tomatoes
1/8 teaspoon dried oregano
1/8 teaspoon salt
fresh ground pepper
4 4-oz. boneless skinless chicken breasts trimmed of any visible fat
Prepare breadcrumbs according to recipe and set aside in shallow bowl or plate.
Pour egg substitute or egg whites and water into a shallow bowl, beat lightly and set aside.
Mix feta, together with artichokes, tomatoes, oregano, salt and pepper in a small bowl, set aside.
Preheat oven to 350º F. Spray a non-stick or stick-resistant baking dish or baking sheet with cooking spray and set aside
Cover each chicken breast, top and bottom with a sheet of wax paper or plastic wrap. Using a meat mallet pound/shape each breast out as evenly as possible into a 1/4 -inch thick square/ rectangle.
Top one side of each breast with 3 tablespoons artichoke mixture and other half of breast over top of artichoke mixture and fasten edges together with toothpicks.
Dip chicken breasts in egg, cover both sides in bread crumbs and place in prepared baking dish. Lightly spray top of breasts with cooking spray and bake for 25 to 30 minutes until chicken is fork tender and breading has browned. Try not to overcook.
Remove chicken from oven, place each breast on a plate and top with 2/3 cup sauce and serve. If desired sauce can be served separately on the side or in a small dish with pasta.
Yield: 4 servings at approximately 282 calories; 5.5 grams total fat; 3.2 grams saturated fat; 74 milligrams cholesterol; 24 grams carbohydrate; 2.9 dietary fiber; 35.2 grams protein; 900 milligrams sodium.
Seasoned Bread Crumbs
Combine croutons in food processor with remaining ingredients and process until fine.
Yield: 3/4 cup seasoned bread crumbs at approximately 229 calories; 6 grams total fat; 3 grams saturated fat; 14 milligrams cholesterol; 38 grams carbohydrate; 2 grams dietary fiber; 11 grams protein; 1273 milligrams sodium.
Balsamic Cream Sauce
Add wine, sugar, salt and vinegar to small pan and bring to low boil. Cook 1 minute stirring constantly. Remove from heat and whisk/stir in sour cream and olive oil
To serve spoon 2 to 3 tablespoons sauce over each chicken breast. .
HIGH FAT VERSION CONTAINS 510 CALORIES AND 19 GRAMS TOTAL FAT