Mama Mia…the Italian Connection!

Elena and Enza are two bariatric friends who are great Italian cooks! They often query where are my Italian recipes…so here is one for them. It’s a fantastic main course dish that’s easy to make and loaded with protein…in fact a normal portion has a massive 33g. You could use red pesto or sun-dried tomato puree  instead of the traditional green pesto if preferred.

CHICKEN BREASTS WITH PESTO AND PARMA HAM

Ingredients

Metric/US

4 skinless and boneless chicken breasts, weighing about 125g/1/4 lb each

4 tsp green pesto

75 g/3 oz thinly sliced Parma ham

12 fresh basil leaves

450 g/1 lb baby carrots, halved

2 peppers/capsicums, deseeded and cut into chunks

1 large red onion, sliced into thin wedges

salt and freshly ground black pepper

Frylight or other low-fat extra-virgin olive oil spray 

Method

1.  Preheat the oven to 190 C/375 F/gas mark 5.

2.  Using a sharp knife, slice a pocket into each chicken breast and open it up.  Spread 1 tsp of the pesto sauce into each one, then share the Parma ham between them. Top with the basil leaves, then close the pockets and secure with cocktail sticks/toothpicks.

3.  Place the carrots, peppers, red onion and salt and pepper to taste in a roasting pan and spray liberally with the Frylight or other low-fat extra virgin olive oil spray . Arrange the chicken breasts on top. Roast in the oven for 25-30 minutes or until the chicken is cooked and the vegetables are tender. Serve at once.

SERVES 4

WLS PORTION: 1/2

CALORIES:  275

PROTEIN:  33g

CARBOHYDRATE:  20.4g

FAT:  7.2g

Image courtesy of Parma Ham Consortium www.proscuittodiparma.com