This delicious broccoli-filled chicken recipe is a family favorite and the vegetables used can be varied.
See the list of alternative free vegetables in the Motivation Food Plan book or on the Motivation.ie website.
The recipe uses 3½ servings of protein, so you have 3½ servings left for the rest of the day.
If you still have a carbohydrate portion, you can serve it with a jacket potato or hearty rice.
ingredients
- 4 medium-sized chicken breasts (150 g each)
- salt and pepper
- 1½ teaspoons of garlic powder divided
- ¼ teaspoon paprika
- 100 g finely chopped broccoli florets
- 50 g diced red peppers
- 50 g mild cheddar cheese
- 2 tbsp low fat mayonnaise
- 2 tbsp olive oil (or use 1 cal spray)
Directions
- Season both sides of the chicken fillets with salt and pepper, paprika and ½ of the garlic powder.
- With a sharp knife, cut a slice in the middle of the chicken fillets (not all the way through).
- To fill, place the broccoli florets in a microwave-safe bowl and add 2 tablespoons of water. Cover with plastic wrap and microwave for 1 minute. Drain off excess water.
- Add paprika, cheese, mayonnaise, garlic powder, and salt and pepper to the dish. Mix until everything is mixed well.
- Spread the mixture over the 4 chicken breast fillets and secure with a toothpick if necessary.
- Preheat a pan / large pan over medium heat and add the olive oil. Fry the chicken fillets for 3-4 minutes on each side.
- Then cover with foil and bake in the preheated oven for 15-17 minutes.
Download your copy of the broccoli filled chicken recipe here.
