Broccoli and Cheese Stuffed Chicken Breasts: A Weight Watchers-Friendly Recipe

Introduction

Broccoli and Cheese Stuffed Chicken Breasts are a wholesome and satisfying dish that blends lean protein with nutritious vegetables and a touch of cheesy goodness. This Weight Watchers (WW) version of the recipe is crafted to be low in SmartPoints while still delivering a delicious and filling meal. By carefully selecting ingredients and using smart cooking techniques, this recipe provides a balanced, flavorful option that aligns with your wellness goals.

Ingredients

For the Stuffed Chicken Breasts:

  • 4 boneless, skinless chicken breasts: Choose medium-sized breasts for even cooking. Ensure they are pounded to an even thickness for consistent stuffing.
  • 2 cups fresh broccoli florets: Broccoli adds crunch and nutrition. Steam or blanch the broccoli before stuffing to soften it and enhance flavor.
  • 1/2 cup reduced-fat shredded cheddar cheese: Opt for reduced-fat cheese to cut down on calories and fat while maintaining cheesy flavor.
  • 1/4 cup fat-free cream cheese: Acts as a binder for the stuffing and adds creaminess with fewer calories.
  • 1/2 teaspoon garlic powder: Adds a robust flavor to the stuffing mixture.
  • 1/4 teaspoon onion powder: Provides additional depth to the stuffing.
  • 1/4 teaspoon black pepper: For seasoning.
  • 1/2 teaspoon dried oregano: Adds a hint of herbaceous flavor.
  • 1 tablespoon olive oil: Used for searing the chicken to achieve a golden, crispy exterior.

For the Marinade:

  • 1/4 cup lemon juice: Adds brightness and helps tenderize the chicken.
  • 1 tablespoon Dijon mustard: Enhances flavor with minimal calories.
  • 1 teaspoon dried thyme: Provides an aromatic element.
  • 1/2 teaspoon salt: To taste.
  • 1/4 teaspoon black pepper: For seasoning.

Instructions

Preparation Steps

  1. Preheat the Oven: Begin by preheating your oven to 375°F (190°C). This temperature is ideal for cooking the chicken through while ensuring the stuffing remains moist.
  2. Prepare the Broccoli: Steam or blanch 2 cups of fresh broccoli florets until tender-crisp, about 3-4 minutes. Drain and chop the broccoli into small pieces to fit inside the chicken breasts.
  3. Prepare the Stuffing Mixture: In a medium bowl, combine the chopped broccoli, 1/2 cup of reduced-fat shredded cheddar cheese, 1/4 cup of fat-free cream cheese, 1/2 teaspoon of garlic powder, 1/4 teaspoon of onion powder, 1/4 teaspoon of black pepper, and 1/2 teaspoon of dried oregano. Mix until well combined.
  4. Prepare the Chicken Breasts: Place the boneless, skinless chicken breasts between two sheets of plastic wrap or parchment paper. Use a meat mallet or rolling pin to gently pound the chicken breasts to an even thickness, about 1/2 inch thick. This helps in even cooking and stuffing.
  5. Prepare the Marinade: In a small bowl, whisk together 1/4 cup of lemon juice, 1 tablespoon of Dijon mustard, 1 teaspoon of dried thyme, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. This marinade will add flavor and help tenderize the chicken.
  6. Marinate the Chicken: Place the pounded chicken breasts in a shallow dish and pour the marinade over them. Let the chicken marinate for at least 15 minutes to absorb the flavors.
  7. Stuff the Chicken Breasts: Remove the chicken breasts from the marinade and place them on a clean surface. Spoon the broccoli and cheese mixture evenly onto one half of each chicken breast. Fold the other half of the chicken breast over the stuffing, securing with toothpicks or kitchen twine if necessary.
  8. Sear the Chicken: Heat 1 tablespoon of olive oil in a large ovenproof skillet over medium-high heat. Add the stuffed chicken breasts and cook for 3-4 minutes per side, or until golden brown. This step adds a crispy exterior to the chicken.
  9. Bake the Chicken: Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C). The cheese should be melted and bubbly, and the chicken should be cooked through.
  10. Cool and Serve: Once baked, remove the chicken from the oven and let it rest for 5 minutes before serving. This resting period allows the juices to redistribute and the stuffing to set.
  11. Remove Toothpicks or Twine: Carefully remove any toothpicks or kitchen twine used to secure the chicken before serving.

Nutritional Information

Each serving (1 stuffed chicken breast) contains approximately:

  • Calories: 220
  • Protein: 32 grams
  • Carbohydrates: 7 grams
  • Fat: 8 grams
  • Saturated Fat: 3 grams
  • Fiber: 2 grams
  • Sugar: 2 grams
  • Sodium: 450 milligrams

Weight Watchers SmartPoints

For each serving of Broccoli and Cheese Stuffed Chicken Breast (1 breast):

  • WW Blue Plan: 5 SmartPoints
  • WW Green Plan: 6 SmartPoints
  • WW Purple Plan: 4 SmartPoints

(Note: SmartPoints values are approximate and can vary based on specific brands and quantities of ingredients used. Always verify with the WW app for the most accurate values.)

Tips and Variations

  1. Low-Carb Option: For a lower carbohydrate version, omit the cream cheese or replace it with a low-carb cream cheese alternative.
  2. Gluten-Free: This recipe is naturally gluten-free. However, always check that your chicken and other ingredients do not contain hidden gluten if you have gluten sensitivities.
  3. Flavor Variations: Customize the stuffing by adding other vegetables like spinach, bell peppers, or mushrooms. You can also experiment with different types of reduced-fat cheese.
  4. Make-Ahead: Prepare the stuffed chicken breasts in advance and freeze them before cooking. When ready to eat, thaw and bake as directed.
  5. Serving Suggestions: Pair the stuffed chicken breasts with a side of roasted vegetables or a fresh green salad for a complete, balanced meal.
  6. Cheese Variations: Try using different types of reduced-fat cheese, such as Swiss or pepper jack, for a different flavor profile.
  7. Marinade Variations: Experiment with different marinades, such as a balsamic vinegar-based marinade or a mix of fresh herbs, to add variety to the dish.
  8. Crispier Exterior: For an extra crispy exterior, consider broiling the chicken for the last 2-3 minutes of cooking, keeping a close eye to prevent burning.

Detailed Preparation Steps

Step 1: Preheating the Oven

  • Preheat your oven to 375°F (190°C). This temperature ensures that the chicken cooks through properly while allowing the stuffing to stay moist.

Step 2: Preparing the Broccoli

  • Steam or blanch the broccoli florets until they are tender-crisp. Drain well to remove excess moisture. Chop the broccoli into small pieces for easier stuffing.

Step 3: Preparing the Stuffing Mixture

  • In a medium bowl, combine the chopped broccoli, reduced-fat shredded cheddar cheese, fat-free cream cheese, garlic powder, onion powder, black pepper, and dried oregano. Mix until the ingredients are well blended and the mixture is evenly distributed.

Step 4: Preparing the Chicken Breasts

  • Place the chicken breasts between two sheets of plastic wrap or parchment paper. Pound the chicken breasts with a meat mallet or rolling pin until they are evenly thickened to about 1/2 inch. This helps in even cooking and makes stuffing easier.

Step 5: Preparing the Marinade

  • In a small bowl, whisk together the lemon juice, Dijon mustard, dried thyme, salt, and black pepper. This marinade will add flavor and help tenderize the chicken breasts.

Step 6: Marinating the Chicken

  • Place the pounded chicken breasts in a shallow dish and pour the marinade over them. Allow the chicken to marinate for at least 15 minutes to absorb the flavors. For more intense flavor, you can marinate for up to 1 hour in the refrigerator.

Step 7: Stuffing the Chicken Breasts

  • Remove the chicken breasts from the marinade and place them on a clean surface. Spoon the broccoli and cheese mixture evenly onto one half of each chicken breast. Fold the other half of the chicken breast over the stuffing, securing with toothpicks or kitchen twine if needed.

Step 8: Searing the Chicken

  • Heat olive oil in a large ovenproof skillet over medium-high heat. Add the stuffed chicken breasts and sear for 3-4 minutes per side, or until golden brown. This step adds a delicious crispy texture and enhances the flavor.

Step 9: Baking the Chicken

  • Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C). The cheese should be melted and the chicken thoroughly cooked.

Step 10: Cooling and Serving

  • Allow the chicken to rest for 5 minutes after baking. This helps the juices redistribute and the stuffing to set, making it easier to serve.

Step 11: Removing Toothpicks or Twine

  • Carefully remove any toothpicks or kitchen twine used to secure the chicken before serving. This ensures a pleasant dining experience without any unexpected surprises.

Conclusion

The Broccoli and Cheese Stuffed Chicken Breasts recipe offers a balanced and flavorful meal that is low in Weight Watchers SmartPoints. By using lean chicken breasts, reduced-fat cheese, and a nutritious vegetable stuffing, this dish provides a satisfying and health-conscious option for anyone on a Weight Watchers plan. Enjoy this meal as a hearty main course, perfect for family dinners or meal prep for the week ahead.

This detailed recipe guide not only helps you create a delicious dish but also ensures that you stay within your SmartPoints limits while enjoying a flavorful and filling meal.