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.

 

 

INGREDIENTS:

• 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

 

INSTRUCTIONS:

1. Preheat oven to 375 degrees. Spray a baking sheet with cooking spray.
2. 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.
3. Chop roughly the spinach mushrooms, red peppers, and onion.
4. 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.
5. 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.
6. In a bowl, stir the spinach mixture and mozzarella cheese until thoroughly combined.
7. 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.
8. Starting at the thinner side, roll up each chicken breast and place seam side down on the baking sheet. Secure with a toothpick.
9. 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.
10. Meanwhile, in a food processor or blender combine the roasted red pepper, and marinara.  Blend until pureed.
11. Put the red pepper puree in a skillet and bring to a low boil.  Reduced heat to a simmer until the chicken is ready.
12. 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.
13. Once the chicken is done, top with the roasted red pepper sauce.  Serve hot.

ENJOY!

Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!

[Related: Be sure to check out ThinDish.com for more healthy dining and healthy restaurant options in your area]

Diabetic Friendly High Protein Low Carbohydrate Low Fat

 

Ingredient	Linked To Nutritional Value	Cal	Fat	Carb
	PER SERVING:	428.7	14	19.1
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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