Phase 3 recipe
Chicken Breasts With Stuffed Spinach and Goat Cheese
2-3 teaspoons Coconut or MCT oil
2 garlic cloves, minced
1 (1/2 pound) bunch spinach, tough stems removed
4 (6-ounce) boneless, skinless chicken breasts
4 ounces low-fat goat cheese
Salt and freshly ground black pepper
Heat oven to 400°F.
Heat 1 teaspoon of the oil in a large ovenproof skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Stir in spinach and cook, stirring constantly, until spinach is wilted and liquid evaporates, about 2 minutes. Season the spinach well with salt and pepper and transfer to a plate. Wipe skillet dry with paper towels.
Beginning at the thickest end of 1 chicken breast, carefully insert a sharp knife into center and cut a pocket as evenly as possible, leaving a 1-inch border on three sides. Repeat with remaining breasts. Open each pocket, sprinkle with salt and pepper, then fill evenly with goat cheese and spinach. You may need to seal each with two toothpicks and season outside with salt and pepper.
Heat the remaining oil in the same skillet over medium-high heat. Add chicken and cook, turning once, until well browned on both sides, about 3 minutes per side. Transfer the skillet to the oven and bake until juices run clear, about 8 minutes.
10 g total fat (3 g sat)
3 g carbohydrate
42 g protein
1 g fiber
390 mg sodium