CHICKEN KIEV-STYLE with rice
This is based on the more famous Chicken Kiev, but lightened up and heart-healthy! The original recipe leaves the chicken with the skin, stuffs it with butter, dips it in egg and bread crumbs and deep fries it. This version has much less fat, uses a monounsaturated oil, fresh whole wheat bread crumbs, lots of herbs, spice and flavor, creating something moist, delicious and healthy for your heart. With that said, this is a longer recipe in terms of time, so perhaps a weekend dish or an evening when you feel you can commit and embrace your time in the kitchen…just sayin ;).
Ingredients
- 4 boneless skinless chicken breasts
- 3 1/2 Tablespoon extra virgin olive oil divided
- 1 1/2 cups chopped onion
- 8 ounces fresh mushrooms washed and dried, chopped into small pieces
- 3-4 garlic cloves chopped
- 1 teaspoon freshly ground pepper divided
- 1/2 teaspoon salt
- 4 Tablespoons chopped fresh cilantro divided (or basil, thyme or other favorite herb)
- 2 cups fresh whole wheat bread crumbs create by removing crusts and process 4 slices whole wheat bread in food processor until just crumbly
- 1/4 cup nonfat milk
- 1 cup brown rice uncooked
Instructions
- Preheat oven to 400 degrees. Heat 1 1/2 tablespoons of olive oil in a large skillet over medium heat.
For the filling:
- Add the onions and sauté for about 2 minutes.
- Stir in the mushrooms, salt, 1/2 teaspoon pepper and garlic. Cover and cook for about 3 minutes.
- Then remove the lid and continue to cook until the liquid has fully evaporated from the skillet. Remove from heat and stir in 2 tablespoons of your herb of choice.
- Place on dinner-size plate, divide into 4 equal portions and set aside to cool for about 20 minutes.
For the coating:
- Combine the bread crumbs, 2 tablespoons olive oil, 2 tablespoons your herbs of choice and 1/2 teaspoon black pepper in a medium bowl.
For the cookin’:
- Spray baking sheet with nonstick cooking spray. Arrange the prepared chicken on the baking sheet. Bake in preheated oven for 20–25 minutes. Chicken should be cooked through but still moist.
- While chicken is cooking, prepare brown rice accoding to package directions.
- Serve immediately, sliced for a fancy look or whole, topped with herbs. Serve with brown rice. Makes 4 servings.
Notes
photo by mccormick©
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