Customize this dish with your favorite vegetables for a tasty, healthy meal.
Quick, nutritious and well-balanced, this entr?e created by elite Team New Balance runner Desiraye Osborn-Speer offers a delicious meal in a gourmet package. "It's one of my favorite dishes because it's so healthy you won't feel guilty eating it," says Osborn-Speer.
The creator: Team New Balance member Desiraye Osborn-Speer is an all-American runner and one of the top steeplechase runners in the U.S., which requires her to jump over obstacles and sprint through a nearly two-mile-long course. She's currently training for the 2010 World Cross Country Championships and hopes to make the 2012 Olympic team. "As a serious athlete, I need to maintain a healthy, balanced diet in order to perform at the highest level," says the 24-year-old from Lyndon, Kansas. "This recipe produces a healthy meal with the option of modifying the vegetables to match your own tastes," she says.
The nutritionist's take: "This recipe is a great source of lean protein to help with muscle recovery, and spinach is loaded with nutrients like iron, folate and beta-carotene," says nutritionist Matt Kadey. "I'd serve this with rice, quinoa or potatoes for an all-around perfect meal for runners.
Vegetable Stuffed Chicken Breast
- 1 boneless skinless chicken breast
- 1 Tbsp olive oil
- 2 Tbsp lemon juice
- 1/2 Tbsp capers
- 1/4 cup chopped onion
- 1/4 cup shredded carrots (and/or green or red peppers)
- 1/2 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1 1/2 cup chopped spinach
- 2 Tbsp crumbled feta cheese
Using a chef's knife, split the chicken breast open by slicing three-quarters of the way through the meat, so that it opens like a book. Place the chicken breast in between two sheets of wax paper and pound with a mallet until it is approximately one-quarter-inch thick.
In a large skillet, heat oil and lemon juice over medium-high heat. Season both sides of the chicken breast with garlic powder and pepper and place in the skillet. Cook two minutes and then flip the chicken over to cook the other side for two minutes. Move to one side of skillet. Combine chopped onions, carrots and other vegetables (if you like) and capers in skillet. Continue to flip the chicken every two minutes until thoroughly cooked.
Spoon the vegetables onto the chicken breast and fold in half. Remove stuffed chicken from skillet and serve on chopped spinach. Sprinkle with feta cheese.
Nutritional info per serving: 324 calories; 21 g fat (6 g saturated fat); 13 g carbohydrates (3 g fiber; 5 g sugar); 23 g protein