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Mediterranean Stuffed Chicken and Vegetable Ragout

This recipe goes great with a side of quinoa and a green salad with fat-free balsamic vinaigrette.

Prep Time: 20 minutes

Nutrition Facts

Serving Size: 1 serving (1 chicken breast, 1 cup vegetables and sauce)

  • Calories 315
  • Carbohydrate 26 g
  • Protein 35 g
  • Fat 9 g
  • Saturated Fat 2.4 g
  • Dietary Fiber 8 g
  • Cholesterol 70 mg
  • Sodium 360 mg

This Recipe Serves 4

Ingredients

Filling

1 lemon, zested and juiced (1 tsp lemon zest, reserve ¼ cup lemon juice)
1/3 cup reduced-fat, crumbled feta cheese
1 tbsp drained capers
½ tsp dried oregano
1 clove garlic, minced
4 (4-ounce) boneless, skinless, chicken breasts

Spice Rub

1 tbsp paprika
2 tsp dried oregano
1 tsp garlic powder
½ tsp salt (optional)
½ tsp ground, black pepper

Vegetable Ragout

2 medium zucchini, 1-inch chunks
8 oz cremini (baby Portobello) mushrooms, sliced
1 pint (10 oz) cherry tomatoes, halved
1 15-ounce can cannellini (white kidney) beans, rinsed and drained
2 cloves garlic, minced
1 tbsp olive oil
¼ cup reserved lemon juice

Instructions

  1. Preheat oven to 375 degrees F. Coat a 9x13 baking/casserole dish with cooking spray.
  2. In a small bowl, combine lemon zest, feta cheese, capers, dried oregano and garlic.
  3. Slice a pocket in the side of each chicken breast with a sharp knife. Be sure not to slice all the way through the chicken breast, just far enough to make a pocket about 3-4 inches long. Divide the filling mixture evenly among the four breasts and fill each pocket. Do not overfill. Press down on the breast to slightly seal the pocket opening.
  4. In a small bowl, combine paprika, dried oregano, garlic powder, salt (optional) and ground black pepper. Rub each chicken breast on both sides with the spice rub so that the entire breast is coated. Set aside.
  5. Add zucchini, mushrooms, tomatoes, cannellini beans, garlic and olive oil and ¼ cup lemon juice to the baking dish. Toss to coat the vegetables and beans with the olive oil, lemon juice and garlic.
  6. Place the chicken breasts on top of the vegetables and put in the oven to bake.
  7. Bake for 30-40 minutes (depending on the size of the chicken breast) or until the internal temperature of the chicken and filling is 165 degrees Fahrenheit. Check the temperature after 30 minutes and every five minutes after until it reaches 165 degrees.
  8. Remove the chicken from the pan and place on a cutting board. Cover with foil and let it rest for 15 minutes.
  9. Turn the oven temperature up to 400 degrees F. Return the vegetables to continue to bake in the oven for 15 minutes (while chicken is resting).
  10. Slice chicken and serve over the vegetables.

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