Italian Baked Chicken

So simple.  This recipe is quick, healthy and family pleasing.  Just 4 ingredients and minutes to make.  Plus (for those aesthetically driven) it is pleasant to look at.

Servings – Make to suit                     Preparation Time:    5 minutes    Cooking Time: 30-40 minutes

Ingredients

  • 1 chicken breast per person (1/2 a breast per child)
  • 1 Roma tomato per person
  • 1 Tbsp pesto per person
  • 1/3 cup Mozzerella cheese per person

IBC

Trim chicken breasts and lay in glass dish. Spread prepared pesto on each breast (about 1 Tbsp per breast). Slice tomatoes and lay a couple on top of the pesto covered breasts.   Sprinkle Mozzerella over each item.

Look how pretty!

Bake at 400°F for 30-40 minutes until the chicken juices run clear. While chicken is cooking you can prepare noodles, rice or mashed potatoes to serve as a side.

Darling Daughter’s Notes:  Yum! Melted cheese and chicken.  I was worried I wouldn’t like the Pesto but it turned out to be pretty good.   I learned that pesto is crushed basil, pine nuts, garlic in olive oil.  It smells really good as it is cooking.

Suggested Nutritional Values (1 breast) : Calories 328, Protein 37g, Sugars 4g, Fibre 2g, Carbohydrates 8g (Net Carbs 6g) , Total Fat 17g, Cholesterol 90mg,  Sodium 633mg

Great Mineral Bonuses:  Niacin 91%, Phosphorus 59%, Selenium 52%, Vitamin B12 42%, Vitamin K 40%, Calcium 27%

Diabetic Type 2 Suggestions:   Trim, trim, trim – chicken breast are easy to trim with kitchen scissors and they are much healthier without the fat.  Use skim Mozzerella to cut additional fat in this recipes. This is a low carb recipe by nature so enjoy.

Suggestion for Pesto Brands

Costco makes Kirkland Pesto – although higher in salt and calories it is a fresh choice free of additives.  Great source of fibre and calcium.

Classico Pesto – lower calorie and salt per serving, contains turola yeast MSG substitute and ‘natural flavourings’ which are better than chemical additives but contain glutamates and or animal products.  Great source of vitamin A.  Available at most grocery stores.

Of course – making your own is the best way to have fresh and yummy.  Here is a recipe I suggest Jamie Oliver’s easy 5 minute recipe here .

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