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Parsley Stuffed Chicken with Capers and White Wine
Parsley Stuffed Chicken
Capers, Spices and Cheeses
What’s for dinner? Chicken, quite naturally. That’s often my meat of choice, given the fact that there are endless things you can do to it and it will often turn out well. Oh well...give and take but on the whole, it's hard to ruin a chicken dish. It’s rather accommodating , you may say. Broil, grill, pan-fry, stir-fry, steam, bake or put it in soup—chicken never fails to deliver. It’s also rather friendly to herbs, spices and any seasonings you may have at hand. It’s not fussy like fish or duck and it doesn’t ooze unwanted fat. That’s an important consideration if you’re looking to cut back on red meats or meats with unhealthy saturated fats. It's the white meat health authorities would approve and here are some good reasons for it.
- Chicken delivers about 78 percent protein and it’s identified as the healthiest and leanest choice besides fish, shellfish, turkey, egg whites and low fat or low-dairy products. It provides the body with building materials to build strong muscles and bones. This is especially important for older people as various studies have shown how a reduced intake of protein can cause bone loss.
- Rich sources of vitamin B6. This water-soluble vitamin supports energy metabolism in the body. It helps to break down proteins and maintain the health of red blood cells, the nervous system and parts of the immune system according to the American Cancer Society. In addition, vitamin B6 reduces the built-up of homocysteine, known to cause damage to blood vessels which may increase risks of cardiovascular diseases.
- A four-ounce serving of chicken can supply up to 72 percent of the daily niacin needs. Niacin or vitamin B3 contributes to energy production in cells. Adequate niacin ensures healthy skin, nervous system and digestive system. Research reveals that niacin-rich foods can protect against Alzheimer’s disease and cognitive decline.
- Selenium may be a trace mineral, but it plays a pivotal role in several metabolic functions. It improves thyroid hormone metabolism and boosts the immune system. Various studies on animal models suggest a strong correlation between inadequate selenium intake and cancer incidences since selenium is involved in DNA repair and synthesis in damaged cells. Thankfully, chicken is rich in selenium.
Chicken has a lot to offer in terms of health benefits but what if gets mundane for you—chicken with salt and pepper and nothing else? What if you feel like casting a gourmet clout over your dinner tonight? Why not try Parsley Stuffed Chicken with Capers and White Wine?
- 4 chicken breasts
- Slices of Muenster or Harvati cheese
- ½ cup of finely chopped fresh parsley
- A handful of capers
- Ground red pepper
- Garlic salt or sea salt
- White wine
Clean 4 chicken breasts and slice them length-wise so they unfold like a butterfly. Whack both sides of chicken with the back of the chopper (in lieu of the meat mallet) to make the meat more tender.
Season both sides of the chicken with ground red pepper, regular pepper and salt.
Put one layer of cheese on top of unfolded chicken. I've chosen Muenster (that's what I've in my fridge but you can choose your favorite cheese). The cheese not only add an interesting dimension to the dish, it also serves to glue the parsley to the chicken.
Add one layer of chopped parsley. For added flavor, you can choose to season it lightly with salt and pepper. I highly recommend that.
Fold one flab of chicken over the other, so layer of cheese and parsley are in between.
Lay them in baking dish. You can top them with a sprinkling of chopped parsley if you love color appeal.
Sprinkle with capers and add a drizzle of white wine.
Bake at 350 degree Fahrenheit for 15 minutes and then broil for 5 minutes to brown top.
All Ready to Serve
You can serve the parsley stuffed chicken with a side of rice pilaf, pasta or baked potato. Complete the meal with a salad or greens.
Health Tip: It's easy to eat more when the food is delicious. Here's a quick trick for portion control--the basic rule for healthy eating. Mentally divide the plate into quarters. Two-quarters or half the plate should be designated to vegetables and one quarter to carbohydrates and the remaining quarter to protein. You score if you choose whole grains for carbs.