This is based on the more famous Chicken Kiev, but lightened up and heart-healthy! The original recipe leaves the chicken with the skin, stuffs it with butter, dips it in egg and bread crumbs and deep fries it. This version has much less fat, uses a monounsaturated oil, fresh whole wheat bread crumbs, lots of herbs, spice and flavor, creating something moist, delicious and healthy for your heart. With that said, this is a longer recipe in terms of time, so perhaps a weekend dish or an evening when you feel you can commit and embrace your time in the kitchen…just sayin ;).
photo by mccormick
4 boneless, skinless chicken breasts
3 1/2 Tablespoon extra virgin olive oil, divided
1 1/2 cups chopped onion
8 ounces fresh mushrooms, washed and dried, chopped into small pieces
3–4 garlic cloves, chopped
1 teaspoon freshly ground pepper, divided
1/2 teaspoon salt
4 Tablespoons chopped fresh cilantro, divided (or basil, thyme or other favorite herb)
2 cups fresh whole wheat bread crumbs (create by removing crusts and process 4 slices whole wheat bread in food processor until just crumbly)
1/4 cup nonfat milk
Preheat oven to 400 degrees. For the filling: Heat 1 1/2 tablespoons of olive oil in a large skillet over medium heat. Add the onions and sauté for about 2 minutes. Stir in the mushrooms, salt, 1/2 teaspoon pepper and garlic. Cover and cook for about 3 minutes. Then remove the lid and continue to cook until the liquid has fully evaporated from the skillet. Remove from heat and stir in 2 tablespoons of your herb of choice. Place on dinner-size plate, divide into 4 equal portions and set aside to cool for about 20 minutes.
For the coating: Combine the bread crumbs, 2 tablespoons olive oil, 2 tablespoons your herb of choice and 1/2 teaspoon black pepper in a medium bowl.
For the cookin’: Spray baking sheet with nonstick cooking spray. Arrange the prepared chicken on sheet. Bake in preheated oven for 20–25 minutes. Chicken should be cooked through but still moist. Serve immediately, sliced for a fancy look or whole, topped with herbs. Makes 4 servings.
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THE REBELLIOUS RD
As a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect.