Yields 4 servings (one packet each).
Ingredients:
2 cups water
1/2 cup sun-dried tomatoes, packed without oil
1/2 cup (2 ounces) crumbled feta cheese
2 teaspoons chopped fresh basil
1 teaspoon chopped fresh oregano
1/2 teaspoon minced garlic
3/4 teaspoon freshly ground black pepper, divided
4 (6 oz) skinless, boneless chicken breast halves
1/2 teaspoon salt
2 tablespoons butter
1/2 teaspoon grated lemon rind
1/4 cup fat-free, less sodium chicken broth
2 teaspoons thinly sliced fresh basil (optional)
Directions:
Pre-heat oven to 425 degrees
Bring 2 cups water to a boil in a small saucepan; add tomatoes. Rem,ove from heat; cover and let stand for 5 minutes. Drain and slice into thin strips. Combine tomatoes, feta cheese, 2 teaspoons chopped basil, oregano, garlic and 1/4 teaspoon pepper in a small bowl.
Place chicken breast halves between 2 sheets of heavy-duty plastic wrap, and pound each piece to an even thickness using a meat mallet or small heavy skillet. Cut a horizontal slit through one side of each chicken breast half to form a deep pocket. Stuff 1/4 cup tomato mixture into each pocket. Sprinkle both sides of chicken with salt and remaining 1/2 teaspoon of pepper.
Fold 4 (16x12 inch) sheets of heavy-duty aluminum foil in half crosswise. Open foil; place 1 1/2 teaspoons of butter on half of each foil sheet. Lay one stuffed chicken breast half on top of each portion of butter. Place 1/8 teaspoon of grated lemon rind on top of each stuffed chicken breast half, and drizzle each serving with 1 tablespoon of chicken broth. Fold foil over chicken and tightly seal the edges. Place your packets on a baking sheet and back at 425 degrees for 20 minutes. Remove from oven and let stand for 5 minutes. Unfold carefully and slice each chicken breast in half. Garnish each serving with 1/2 teaspoon of sliced basil, if desired. Eat and enjoy!
Calories per serving (one packet): 311
Fat: 10.1 g
Iron: 1.6 mg
Sodium: 572 mg
Protein: 43 g
Fiber: 2.5 g
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