- chicken breast fillet
- 3-4 slices of tomato
- a few leaves of spinach
- tbsp of pesto
- 1/2 of a low fat mozzarella ball, grated
- a dash of olive oil
- salt and pepper to taste
- 1/4 cup Total 0%
- 1 tbsp pesto
Preheat the oven to 180C. Slice the chicken fillet horizontally but not all the way through and open into a butterfly. Spread on the pesto – a heaped teaspoon or a level tablespoon should be more than enough. Add tomato slices, grated mozzarella (a mix of cheddar and parmesan is also good) and some spinach. Fold the chicken over carefully and secure with bamboo skewers or tooth picks so it doesn’t unravel while cooking. Spray with cooking spray or cover with a bit of olive oil so the chicken won’t dry and sprinkle with salt and pepper.
To cook, you have two options: sear the chicken first on both sides on the pan and then finish baking in the oven for about 15 minutes or pop the chicken straight in the oven and cook for 20 minutes. While the chicken is in t he oven, you can prepare the protein pesto dip by combining Total 0%, pesto, dill and some salt. This recipe makes one serving so you can multiply ingredients as many times as necessary to feed every hungry person at dinner table! Always remember to serve your protein rich dishes with at least 2 portions (180g) of steamed greens.
Energy: 286kcal, 39g protein, 12g fat, 4g carbs.
Dip: 46kcal, 5g protein, 2g fat, 2g carbs.