R.I.P.P.E.D. Healthy Meals Ideal for Fitness Workout Trainings: Goat Cheese Stuffed Chicken with Prosciutto
Adjectives for this meal: rich, creamy, gourmet, healthy and “yummy,” (my kids threw in the last one). I’ve never made Brussels sprouts for the kids, and have only myself tried them a couple of times. I was pleasantly surprised at how delicious they turned out. The secret is in the long pan roasting with contrasting flavors. A little salty, a little sweet, with some peppery goodness. There’s a lot of protein in this meal thanks to the chicken, prosciutto and turkey bacon in the veggies. I suggest cutting the chicken breast in half to help with your ratios. You’ll be plenty full on a big scoop of Brussels sprouts and just half the chicken. The creamy goodness inside is just goat cheese, which I seasoned with garlic paste and Mrs. Dash onion/garlic. It’s a meal you can be proud to serve to friends. If you don’t cut the chicken in half, this meal serves four. If you cut them in half, it’ll serve 8, but you’ll need to double the veggies. Enjoy!
4 chicken breasts
5 ounces goat cheese
4 teaspoons garlic paste
Mrs. Dash garlic and onion seasoning
4 slices prosciutto
salt and pepper
2 shallots, cut thin
1 clove garlic, minced
1/2 cup chicken broth
1.5 tablespoons Dijon mustard
1 tablespoon low fat cream cheese
1/3 cup low fat milk
1 tablespoon flour (you can sub a g-free flour)
1. Preheat oven to 350. Cut a pocket lengthwise into each chicken breast. Smear 1 teaspoon of garlic, 1 ounce goat cheese and a big sprinkle of Mrs. Dash. (Reserve last ounce of goat cheese for sauce). Sprinkle breasts with salt and pepper. Wrap prosciutto around each breast.
2. Bake in a lightly greased dish for 22-25 minutes or until juices run clear.
3. In a sprayed pan, cook shallots for 2 minutes. Add in garlic, cook 1 more minute, stirring often. Add broth and mustard. Whisk milk and flour in a side bowl. Add to pan along with 1 ounce reserved goat cheese and cream cheese. Simmer for 8 minutes or until thickened. Spoon over chicken.
1 shallot, thinly sliced
1 bag sliced Trader Joe’s Brussels Sprouts
3 slices Trader Joe’s Peppered Turkey Bacon, chopped*
1/4 cup dried cranberries
1. Saute shallot for 2 minutes in a pan sprayed with Pam or coconut oil spray over medium heat. Add bacon and stir for 1 minute. Add Brussels sprouts and stir for 6-7 minutes or until the leaves start to caramelize and become tender. Add cranberries and cook 2 more minutes.
*If you want the bacon crispy, microwave it til crisp and simply sprinkle it in the pan at the END of cooking rather than cooking with it in the pan. My bacon was not crispy; it was more like a peppery ham.