Prep
time: 15 minutes | Cook time: 50 minutes | Serves 4
1-pound boneless, skinless chicken breasts
3 ounces reduced-fat pepper jack cheese (shredded)
1 cup frozen spinach thawed and drained (or fresh cooked)
2 tablespoons Cajun seasoning
1 tablespoon bread-crumbs
Toothpicks
Cajun Seasoning (makes approximately 2 tablespoons)
3/4 tablespoon paprika
3/4 teaspoon onion powder
3/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/2 teaspoon cayenne pepper
1/4 teaspoon white pepper
1/4 teaspoon cumin
1/4 teaspoon thyme
1/4 teaspoon oregano
3 ounces reduced-fat pepper jack cheese (shredded)
1 cup frozen spinach thawed and drained (or fresh cooked)
2 tablespoons Cajun seasoning
1 tablespoon bread-crumbs
Toothpicks
Cajun Seasoning (makes approximately 2 tablespoons)
3/4 tablespoon paprika
3/4 teaspoon onion powder
3/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/2 teaspoon cayenne pepper
1/4 teaspoon white pepper
1/4 teaspoon cumin
1/4 teaspoon thyme
1/4 teaspoon oregano
1. Set an oven at 350 degrees Fahrenheit. Level
chicken to a
thickness of 1/4 inch. Combine the salt, spinach, pepper jack cheese,
and pepper in a medium mixing dish. In a mixing dish, mix bread
crumbs and Cajun seasoning. Use 1/4 cup of the spinach mixture to
spread on each chicken breast.
thickness of 1/4 inch. Combine the salt, spinach, pepper jack cheese,
and pepper in a medium mixing dish. In a mixing dish, mix bread
crumbs and Cajun seasoning. Use 1/4 cup of the spinach mixture to
spread on each chicken breast.
2. Each chicken breast should be tightly rolled
and the seams secured
with toothpicks. Olive oil must be brushed on each chicken breast.
Evenly distribute the Cajun seasoning mixture in the dish. Any leftover
spinach and cheese can be sprinkled on top of the chicken (optional).
with toothpicks. Olive oil must be brushed on each chicken breast.
Evenly distribute the Cajun seasoning mixture in the dish. Any leftover
spinach and cheese can be sprinkled on top of the chicken (optional).
3. Place the chicken on a baking sheet lined with
tin foil, seam side up
(for easy cleanup), and bake for 35–40 minutes or until the chicken is
cooked through. Before serving, remove the toothpicks. Cut into
medallions or serve whole.
(for easy cleanup), and bake for 35–40 minutes or until the chicken is
cooked through. Before serving, remove the toothpicks. Cut into
medallions or serve whole.
Per
serving:
Calories: 241 kcal, Protein: 32g, Total Carbs: 2g, Dietary Fibers: 1g, Total Fat: 9.7g
Calories: 241 kcal, Protein: 32g, Total Carbs: 2g, Dietary Fibers: 1g, Total Fat: 9.7g
