Newsletter - July 2015

Nutrition Facts

• 1 serving (4 servings per recipe)
• Calories: 241
• Total Fat: 9.7g
• Total Carbohydrates: 2g
• Dietary Fiber: 1g
• Sugars: 0g
• Total Protein: 32g

Ingredients

• 1 lb (16 oz) boneless, skinless chicken breasts
• 3 oz reduced fat pepper jack cheese (Shredded)
• 1 cup frozen spinach thawed and drained (or fresh cooked)
• 2 tsp olive oil
• 2 tbsp Cajun seasoning (see recipe below if you want to make homemade)
• 1 tbsp bread crumbs
• Toothpicks

Directions

• Preheat oven to 350º F degrees.
• Flatten the chicken to 1/4-inch thickness.
• In a medium bowl, combine the pepper jack cheese, spinach, salt and pepper.
• Combine the Cajun seasoning and breadcrumbs together in a small bowl.
• Spoon about 1/4 c of the spinach mixture onto each chicken breast. Roll each chicken breast tightly and fasten the seams with several toothpicks.
• Brush each chicken breast with the olive oil. Sprinkle the Cajun seasoning mixture evenly over all.
• Sprinkle any remaining spinach and cheese on top of chicken (optional).
• Place the chicken seam-side up onto a tin foil-lined baking sheet (for easy cleanup).
• Bake for 35 to 40 minutes, or until chicken is cooked through.
• Remove the toothpicks before serving. Count to make sure you have removed every last toothpick.
• Serve whole or slice into medallions.Cajun Seasoning (makes approximately 2 tablespoons)
• ¾ tbsp paprika
• ¾ tsp onion powder
• ¾ tsp garlic powder
• ¼ tsp black pepper
• ½ tsp cayenne pepper
• ¼ tsp white pepper
• ¼ tsp cumin
• ¼ tsp thyme
• ¼ tsp oregan