**Ingredients**
– **Chicken Breasts**: 4 boneless, skinless
– **Sun-Dried Tomatoes**: 1/2 cup, chopped (oil-packed, drained)
– **Feta Cheese**: 1/2 cup, crumbled
– **Fresh Spinach**: 1/4 cup, chopped
– **Garlic**: 2 cloves, minced
– **Dried Oregano**: 1 teaspoon
– **Dried Basil**: 1 teaspoon
– **Salt and Black Pepper**: To taste
– **Olive Oil**: 2 tablespoons
– **Toothpicks or Kitchen Twine**: For securing the chicken
**Instructions**
**Prepare the Filling**
1. **Combine Ingredients**: In a medium bowl, mix the chopped sun-dried tomatoes, crumbled feta cheese, chopped spinach, minced garlic, dried oregano, dried basil, salt, and black pepper until well combined.
**Prepare the Chicken**
2. **Preheat Oven**: Preheat your oven to 375°F (190°C).
3. **Create a Pocket**: Using a sharp knife, carefully cut a horizontal slit along the side of each chicken breast to create a pocket. Be cautious not to cut all the way through.
4. **Stuff the Chicken**: Fill each chicken breast with the sun-dried tomato and feta mixture, pressing the filling inside as much as possible.
5. **Secure the Filling**: Use toothpicks or kitchen twine to close the opening and secure the filling inside the chicken breasts.
**Sear the Chicken**
6. **Heat Olive Oil**: In a large oven-safe skillet, heat the olive oil over medium-high heat.
7. **Sear the Chicken**: Add the stuffed chicken breasts to the skillet and sear them for 3-4 minutes on each side, until they develop a golden-brown crust.
**Bake the Chicken**
8. **Transfer to Oven**: Transfer the skillet with the seared chicken to the preheated oven.
9. **Bake**: Bake the chicken for 20-25 minutes, or until it is cooked through and the internal temperature reaches 165°F (74°C).
**Serve**
10. **Remove Securing Items**: Carefully remove the toothpicks or kitchen twine from the chicken breasts.
11. **Rest and Serve**: Transfer the chicken to a serving platter and let it rest for a few minutes before slicing and serving.
**Methods**
– **Stuffing**: The stuffing method allows the flavors of the sun-dried tomatoes, feta, and spinach to meld together inside the chicken, creating a flavorful, juicy center.
– **Searing**: Searing the chicken before baking locks in the juices and adds a desirable golden-brown crust.
– **Baking**: Baking the chicken ensures that it cooks evenly and remains tender.
**Benefits**
– **Nutritional Value**: This dish is high in protein, thanks to the chicken, and offers healthy fats from the olive oil and feta cheese. The spinach and sun-dried tomatoes add essential vitamins and minerals.
– **Flavorful**: The combination of Mediterranean herbs, feta cheese, and sun-dried tomatoes provides a burst of flavor that’s both savory and slightly tangy.
– **Balanced**: This dish is well-balanced in terms of macronutrients, making it a healthy choice for those looking to maintain a nutritious diet.
**Formation**
The formation of this dish revolves around creating a flavorful stuffing and ensuring that it is securely packed inside the chicken breasts. The searing and baking process helps to keep the chicken moist while developing a crispy exterior. The end result is a beautifully cooked chicken breast with a burst of Mediterranean flavors in every bite.
**Nutrition Information** (per serving)
– **Calories**: 320 kcal
– **Protein**: 37g
– **Carbohydrates**: 4g
– **Fat**: 17g
– **Saturated Fat**: 7g
– **Cholesterol**: 115mg
– **Sodium**: 500mg
– **Fiber**: 1g
– **Sugar**: 1g
**Conclusion**
Mediterranean Stuffed Chicken Breasts are a delightful way to bring the flavors of the Mediterranean into your kitchen. This dish not only impresses with its taste but also with its nutritional profile, making it an excellent option for both everyday meals and special occasions. The combination of sun-dried tomatoes, feta cheese, and spinach stuffed inside juicy chicken breasts is sure to become a favorite in your household.
**Lovers of Mediterranean Stuffed Chicken Breasts**
This dish is ideal for those who love Mediterranean flavors, enjoy balanced meals, and appreciate the combination of savory and tangy tastes. It’s perfect for family dinners, dinner parties, or meal prep enthusiasts who want to enjoy a healthy, flavorful meal throughout the week. Those on a low-carb or keto diet will also appreciate this dish for its low carbohydrate content and high protein and fat levels.
In conclusion, Mediterranean Stuffed Chicken Breasts offer a delicious and nutritious meal option that’s easy to prepare and satisfying to eat. Whether you’re cooking for yourself or hosting a gathering, this dish is sure to be a hit with lovers of Mediterranean cuisine and beyond.