FETA-STUFFED CHICKEN

Feta-Stuffed Chicken

Ingredients:

1/4 cup crumbled basil-and-tomato feta cheese
2 tablespoons fat-free cream cheese (1 ounce)
4 skinless, boneless chicken breast halves
1/4 to 1/2 teaspoon black pepper
Dash salt
1 teaspoon olive oil or cooking oil
1/4 cup chicken broth
1 10-ounce package prewashed fresh spinach,
trimmed (8 cups)
2 tablespoons walnut or pecan pieces, toasted
1 tablespoon lemon juice
Lemon slices, halved (optional)

1. In a small bowl combine feta cheese and cream cheese; set aside. Using a sharp knife, cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff pockets with the cheese mixture. If necessary, secure openings with wooden toothpicks. Sprinkle chicken with pepper and salt.

2. In a large nonstick skillet cook chicken in hot oil over medium-high heat about 12 minutes or until tender and no longer pink, turning once (reduce heat to medium if chicken browns too quickly). Remove chicken from skillet. Cover and keep warm.

3. Carefully add chicken broth to skillet. Bring to boiling; add half of the spinach. Cover and cook about 3 minutes or just until spinach is wilted. Remove spinach from skillet, reserving liquid in pan. Repeat with remaining spinach. Return all spinach to skillet. Stir in the nuts and lemon juice.

4. To serve, divide spinach mixture among 4 dinner plates. Top with chicken breasts. If desired, garnish with lemon slices.

Makes 4 servings.

Nutritional Info Per Serving: 
Calories 231; 
Total Fat (g)8; 
Cholesterol (mg)90;
Sodium (mg)334; 
Carbs (g)2; 
Total Sugar (g)0; 
Fiber (g)6; 

Protein (g)38

ARTICHOKE-FETA TORTILLA WRAPS

Artichoke-Feta Tortilla Wraps Recipe

Prep Time: 15 mins

Cook Time: 15 mins

Total Time: 30 mins

Ingredients

• 1 can(s) artichoke hearts, drained and finely chopped
• 1/2 cup(s) cream cheese, reduced-fat
• 3 scallion(s) (green onions)
• 1/3 cup(s) cheese, Parmesan
• 1/4 cup(s) cheese, feta, crumbled
• 3 tablespoon pesto, reduced-fat
• 8 tortilla(s), spinach, or tomato or flour tortilla
• 7 ounce(s) pepper(s), red sweet, roasted, drained and cut into strips
• 8 ounce(s) yogurt, fat-free plain
• 1 tablespoon chives

Preparation

Artichoke-Feta Tortilla Wraps:
1. Coat a 3-quart rectangular baking dish with cooking spray; set aside. For filling, in a large bowl stir together the artichoke hearts, cream cheese, green onions, Parmesan cheese, feta cheese, and pesto.

2. Place about 1/4 cup filling onto each tortilla. Top with red pepper strips; roll up. Arrange tortilla rolls in the prepared baking dish. If desired, lightly coat tortilla rolls with additional cooking spray. Bake, uncovered, in a 350° oven about 15 minutes or until heated through.

3. Cut each tortilla roll into thirds and arrange on a serving platter. Serve with Yogurt-Chive Sauce.
Yogurt-Chive Sauce:
In a small bowl stir together one 8-ounce carton plain fat-free yogurt and 1 tablespoon snipped fresh chives.

Nutritional Info (Per serving):

Calories: 75, 

Saturated Fat: 2g, 

Sodium: 177mg, 

Dietary Fiber: 1g, 

Total Fat: 4g, 

Carbs: 8g, 

Cholesterol: 8mg, 

Protein: 3g

Exchanges: 

Vegetable: 0.5, 

Starch: 0.5, 

Fat: 0.5

Carb Choices: 0.5

GREEK FETA BURGER

Greek Feta Burgers

 

Forget the mustard, pickles, and ketchup--these lean cheese-studded burgers taste fantastic topped with a slice of fresh tomato and a spoonful of Cucumber Sauce.

 

SERVINGS: 2 servings

CARB GRAMS PER SERVING: 14

 

1	recipe Cucumber Sauce (below)
8	ounces 90 percent or higher lean ground beef
1	tablespoon crumbled reduced-fat feta cheese
1-1/2	teaspoons snipped fresh flat-leaf parsley
1	clove garlic, minced
1/8	teaspoon ground black pepper
1	whole wheat hamburger bun, split and toasted
1/2	cup fresh spinach leaves
2	tomato slices
	Thin slivers red onion (optional)

1. Prepare Cucumber Sauce; set aside. In a medium bowl, combine ground beef, cheese, parsley, garlic, and pepper. Shape mixture into two 1/2-inch-thick patties.
2. In a large nonstick skillet, cook patties over medium-high heat for 8 to 10 minutes or until an instant-read thermometer inserted into sides of patties registers 160 degrees F, turning once halfway through cooking.
3. Line cut sides of bun halves with spinach. Top with burgers, tomato slices, and sauce. If desired, garnish with red onion. Makes 2 servings.
Cucumber Sauce: In a small bowl, combine 3 tablespoons seeded and chopped cucumber; 2 tablespoons light sour cream; 1 clove garlic, minced; 1/2 teaspoon snipped fresh flat-leaf parsley; 1/4 teaspoon snipped fresh mint; and 1/8 teaspoon sea salt. Makes about 1/4 cup.

 

Nutrition Facts Per Serving:

• Servings: 2 servings
• Calories292
• Total Fat (g)14
• Saturated Fat (g)6
• Monounsaturated Fat (g)5
• Cholesterol (mg)79
• Sodium (mg)356
• Carbohydrate (g)14
• Total Sugar (g)3
• Fiber (g)2
• Protein (g)27
• Vitamin C (DV%)13
• Calcium (DV%)11
• Iron (DV%)20

Diabetic Exchanges

• Starch (d.e.)1
• Vegetables (d.e.).5
• Medium-fat Meat (d.e.)3