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Cheddar and Apple Stuffed Chicken Breasts

Apple Cheddar Stuffed Chicken - bordered

Hey there gang, it’s Joe Stapleton here again with another post and recipe! I came across this one while digging through some old cookbooks, and after trying it just have to share it with you all! I’m always looking for new and interesting ways to make un-breaded chicken breasts more appetizing without going overboard on the calories, and this one certainly fit the bill. It’s essentially a lower carbohydrate version of chicken Kiev, with a prosciutto wrap replacing the breading. Even with the prosciutto wrap it still ends up being about half the calories, carbs, and fat of chicken Kiev, with more protein!. The real fun is on the inside though, where it just screams New England! It’s stuffed with a blend of shallot, cheddar cheese, and green apple, yum!

What little carbs are in this entrée come from the Granny Smith apple, so they’re the kind of carbs we like over here at Practical Nutrition. You know, the ones that come from fruits or vegetables, can be organically and locally sourced, and that come with a myriad of health benefits along for the ride! Believe it or not, that old adage popularized by Benjamin Franklin ‘an apple a day keeps the doctor away’ isn’t all that far from the truth! Apples are high in fiber, which can increase your satiety, keeping you full longer. They are rich in vitamin C and flavonoids, both of which are powerful antioxidants that can lower risk of heart disease, diabetes, and stroke. Green apples have two extra benefits over their more commonly consumed red cousins: the first being their potassium content. Granny Smith apples have even more potassium than other apples, which can further reduce risk of heart disease and help to stabilize your heart rhythm! Lastly, while both red and green apples can help your teeth if you can’t brush after a meal, green apples are even better at this job! Both varieties stimulate saliva production from chewing their tough, fibrous skins, but the tart flavor of a green apple stimulates this even more, and saliva is our first line of defense against cavity causing bacteria in our mouths! Just remember to have a glass of water after an apple to wash away the sugar and acid leftover from your delicious treat!

Let’s get back to the real reason you’re reading though, the recipe! When we prepared this dish last weekend we made it with gratin dauphinoise (French scalloped potatoes) and grilled asparagus, paired with a nice Italian trebbiano and some hopeful wishes of melting snow and warmer weather. (Given the fact that it’s been beautiful all week and some actual honest-to-goodness grass is peeking out of the snow, it looks like someone out there answered our prayers, so you’re welcome!)

Oh, and for anyone using PN Rx for their macronutrient counts, one full stuffed chicken breast equals roughly 2 proteins, 2.5 fats, and only 0.5 carbohydrates. The full nutritional breakdown is in the recipe. Enjoy!

Cheddar and Apple Stuffed Chicken Breasts
Recipe Type: entrée / dinner
Cuisine: American
Author: Joe Stapleton
Prep time:
Cook time:
Total time:
Serves: 4-6
Ingredients
  • 4 thick skinless boneless organic chicken breasts
  • 1 tbsp. virgin olive oil
  • 2 shallots or 1 small onion
  • 1 celery stalk, finely chopped
  • ¼ tsp. dried sage
  • 1 granny smith apple, cored and diced
  • 1 cup shredded Vermont sharp cheddar cheese
  • 2 tbsp. finely chopped fresh flat-leaf parsley
  • 6 slices of prosciutto
  • sea salt and pepper
Instructions
  1. Preheat oven to 375° F. Lightly oil a small roasting pan.
  2. Put a chicken breast on a cutting board, rounded side up. Use a small, sharp knife to cut a pocket along the length of the chicken breast, cutting as deep as you can without cutting through to the other side of the ends. Repeat with the remaining breasts, then cover and transfer to the refrigerator.
  3. To make the stuffing, heat 2 teaspoons of oil in a skillet over medium heat. Add the shallots, celery, and sage and sauté, stirring, for 3-5 minutes, or until soft. Stir in the apple and cook for 2 minutes, or until soft but not falling apart. Stir in the cheese and parsley and season with salt and pepper.
  4. Divide the stuffing among the chicken pockets. Wrap one and a half slices of prosciutto around each breast. Then rub the tops with the remaining oil and sprinkle with pepper.
  5. Transfer the chicken to the prepared pan and roast for 20-25 minutes, or until the chicken is cooked through and the juices are piping hot with steam rising and run clean with no sign of pink when the tip of a sharp knife is inserted into the thickest part of the meat.
  6. Cover with aluminum foil and let stand for 3-5 minutes.
Serving size: 1 breast Calories: 329 Fat: 13 Saturated fat: 6 Carbohydrates: 8 Sugar: 5.2 Fiber: 1.5 Protein: 35
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Shepherd’s Pie

Hi Everyone!

I  have gotten a lot of requests for a Shepherd’s Pie recipe after I posted a picture of it last week so here it is! This recipe is definitely under the comfort foods category. It has tons of flavor and is a deep, warm dish. The best part is that because I used mashed cauliflower instead of mashed potatoes it leaves you feeling light and satisfied.

 

Enjoy!

Amanda

 

shep pie 2

Shepherd’s Pie
Recipe Type: Comfort
Author: Amanda
Prep time:
Cook time:
Total time:
Ingredients
  • 3lb Organic Grassfed Beef (www.tfchealthfoods.com has great discount meat)
  • 5 Garlic Cloves, chopped
  • 1 large Onion, chopped
  • 5 large Carrots (I like the multi-colored carrots from Trader Joe’s)
  • 4 stalks Celery, chopped
  • 2 cups chopped Green Beans
  • 1 large head of Cauliflower
  • 2 tbsp Organic Butter
  • 1/2 cup Unsweetened Almond Milk
  • salt and pepper
  • 1/2 cup Trader Joe’s Chili Pepper Sauce
Instructions
  1. Preheat oven to 350 degrees.
  2. Heat a large pan over medium heat. Add in all of your chopped vegetables and cook covered until the carrots are soft. Place vegetables in a large glass baking dish (9″x13″).
  3. While the vegetables are cooking, fill the bottom of a large sauce pan with 1 inch of water and bring to a boil.
  4. Chop up your head of cauliflower (I like to do this over a sink because it is SUCH a mess) and place inside of a steaming basket in the large sauce pan. Steam for 5-8 minutes or until soft.
  5. Add your meat to the large pan and cook until beef is no longer pink. Drain the fat from the pan and add beef to vegetable mixture in glass baking dish.
  6. Once cauliflower is done steaming, grab your blender/food processor and in 1-2 batches (depending on the size of your machine) add cauliflower, butter, almond milk, and salt and pepper. Blend until you get a thick, creamy mixture.
  7. Before adding the mashed cauliflower to your beef and veggie mixture, add 1/2 a cup of Trader Joe’s Chili Pepper sauce and mix until everything is coated.
  8. Spread your mashed cauliflower on top of the meat and veggie mixture. Bake in oven for 20 minutes or until your cauliflower is slightly browned.

Red Curry Meatballs (Crockpot)

Tonight I will be hosting a holiday potluck at Talcott Family Chiropractic at 6:45pm. Everyone is welcome to join and bring a healthy, tasty dish. We have some people bringing dishes like beef stew, organic salad, and apple crisp to name a few. We will be talking about how to stay healthy during the holidays and sharing good food. I made these delicious Red Curry Meatballs. They are very low maintenance but absolutely delightful.

Holiday Potluck at Talcott Family Chiropractic

Location: 230 Farmington Ave Farmington, CT 06032

Time: 6:45pm-7:45pm

Everyone is welcome!

Red Curry Meatballs (Crockpot)
Recipe Type: Lunch/Dinner
Author: Amanda
Prep time:
Cook time:
Total time:
Ingredients
  • For the Meatballs:
  • 3lb Organic Grassfed Beef
  • 2 tbsp Ground Curry Powder
  • 1 tsp Garlic Powder
  • 1 large Organic Egg
  • 1 large Onion, diced
  • Sea Salt
  • For the Sauce:
  • 1 6oz can Organic Tomato Paste
  • 1 14oz can Coconut Milk
  • 1/2 cup water
  • 1 tsp Garlic Powder
  • 2 tbsp Curry Powder
  • Juice of 1 lemon
Instructions
  1. Heat a medium sauce pan over medium heat and add all ingredients for the sauce. Bring to a simmer then lower the heat.
  2. Combine all ingredients for the meatballs in a large bowl (except for the meat) and mix well. Add in your ground beef and mix with your hands until fully incorporated.
  3. Form the meat mixture into small meatballs and place inside a crockpot.
  4. Pour sauce on top of meatballs and cook on low for 8 hours.

 

Slow Cooker Lemon Garlic Whole Chicken

 

 

 

 

 

 

chicken

 

Before I made this recipe I had never actually cooked a whole chicken before. I always just got chicken breasts or thighs. It was fun making the entire chicken and it came out so moist! It was delicious as leftovers on salads and mixed into stir fries. Don’t let the fact that it is unfamiliar scare you. This recipe is very simple and was easy to prepare thanks to my slow cooker. Enjoy!

 

Slow Cooker Lemon Garlic Whole Chicken
Author: Amanda
Prep time:
Cook time:
Total time:
Ingredients
  • 1 whole Organic Free Range Chicken (4-5lb)
  • For the rub:
  • 4 tsp Sea Salt
  • 3 tsp Paprika
  • 1 tsp Cayenne Pepper
  • 2 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 1 tsp Black Pepper
  • For the slow cooker:
  • 1 onion, chopped
  • 5 carrots, chopped
  • 5 celery stalks, chopped
  • 4 garlic cloves, pealed and mashed
  • 2 lemons, quartered
Instructions
  1. Chop up vegetables and place them in the bottom of the slow cooker.
  2. Rinse chicken then dry with a paper towel. Combine rub ingredients and rub garlic cloves all over chicken then rub with spices.
  3. Place lemons and garlic cloves inside chicken and place in slow cooker.
  4. Cook on low for 7 hours. If less than 5 pound chicken will take about 6 hours.
  5. Place in a glass baking dish and broil on high for 4-5 minutes to get a crispy skin.
Notes
You can add some chopped up sweet potatoes in the slow cooker with the chicken for some healthy carbs.