All peppers are rich in vitamins A, C, and K, but red peppers are simply bursting with them. Antioxidant vitamins A and C help to prevent cell damage, cancer, and diseases related to aging, and they support immune function. They also reduce inflammation like that found in arthritis and asthma. Vitamin K promotes proper blood clotting, strengthens bones, and helps protect cells from oxidative damage.
Red peppers are a good source of the carotenoid called lycopene, which is earning a reputation for helping to prevent prostate cancer as well as cancer of the bladder , cervix, and pancreas. Beta-cryptoxanthin, another carotenoid in red peppers, is holding promise for helping to prevent lung cancer related to smoking and secondhand smoke.
Besides being rich in phytochemicals, peppers provide a decent amount of fiber.
Cook Time: 40 Min. • Serves: 4 • Calories: 429 • Total Fat: 14 grams • Protein: 56 grams
Rolling chicken breasts with fillings makes an especially elegant entree with not much work. As tempting as it is, don’t overfill the chicken or there could be seepage.
- 4 5 oz chicken breasts
- 2 cups fresh spinach, 1 cup chopped and 1 cup whole leaves
- 2 large roasted red pepper, roughly chopped
- 2 cup mushrooms, 1 cup chopped the other cup sliced
- 1/2 cup yellow onion, chopped
- 3/4 cup nonfat mozzarella cheese
- 2 cups store bought low fat marinara sauce
- 1 tablespoon olive oil
- salt and pepper to taste
- Preheat oven to 375 degrees. Spray a baking sheet with cooking spray.
- Cut the chicken breasts in half horizontally, giving you 2 pieces. Pound with a meat mallet to 1/4 inch thin. Season both sides lightly with salt and pepper.
- Chop roughly the spinach mushrooms, red peppers, and onion.
- Put the onion, garlic, mushrooms and red peppers in a large skillet. Cover and cook over medium heat until the onion turns translucent and the garlic is fragrant.
- Then add the spinach and cook for about 3 more minutes until the spinach is wilted and dark green. Squeeze out any excess water from the spinach mixture.
- In a bowl, stir the spinach mixture and mozzarella cheese until thoroughly combined.
- Spread a layer of the cheese and spinach mixture over each piece of chicken. Leave about 1/4 to 1/2 inch around the edges of the chicken.
- Starting at the thinner side, roll up each chicken breast and place seam side down on the baking sheet. Secure with a toothpick.
- Drizzle each roll up with olive oil to make the chicken brown nicely and to keep moist. Bake for 30-35 minutes or until juices run clear. Cook time will depend on how thick you made the chicken.
- Meanwhile, in a food processor or blender combine the roasted red pepper, and marinara. Blend until pureed.
- Put the red pepper puree in a skillet and bring to a low boil. Reduced heat to a simmer until the chicken is ready.
- Add the rest of the mushrooms into a small sauté pan with a spray of olive oil, cook over medium-high heat until the mushrooms are cooked through and brown a bit, then add the rest of the spinach. Season with salt and pepper.
- Once the chicken is done, top with the roasted red pepper sauce. Serve hot.
Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!
Diabetic Friendly High Protein Low Carbohydrate Low Fat
|Ingredient||Linked To Nutritional Value||Cal||Fat||Carb|
|20 Ounce-weight chicken breast||Chicken, broiler/fryer, breast, w/o skin, rstd||233.9||5.075||0|
|2 Cup spinach||Spinach, fresh, chpd||3.45||0.075||0.55|
|2 Cup red pepper||Peppers, sweet, bell, red, fresh, chpd||23.1||0.225||4.5|
|2 Cup mushrooms||Mushrooms, fresh, pces/slices||7.7||0.125||1.15|
|.5 Cup yellow onion||Onion, yellow, fresh, chpd||8||0.025||1.875|
|.75 Cup mozzarella||Cheese, mozzarella, nonfat, shred||29.875||0||0.75|
|2 Cup marinara||Sauce, pasta, marinara||90||5||10|
|1 Tablespoon olive oil||Oil, olive, extra virgin||31.5||3.5||0|
|.8 Teaspoon kosher salt||Salt, Kosher, coarse||0||0||0|
|.8 Teaspoon black pepper||Spice, pepper, black, ground||1.175||0.025||0.3|
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