Mozzarella & Tomato Stuffed Chicken
A stuffed chicken breast, a bowl of whole wheat penne, and a spinach salad with cucumber and balsamic. Three components, one plate, 30 minutes from start to table.
The chicken gets a pocket cut horizontally and stuffed with mozzarella and tomato slices. A quick sear locks the outside golden before the oven melts the cheese through.
842 kcal and 48g of protein from the full plate, with the whole wheat pasta pulling its weight on carbs and fiber.
Ingredients
- chicken breast 3 ounces
- mozzarella, low-moisture part skim 2 ounces
- tomato 1
- Italian seasoning 2 teaspoons
- olive oil 2 tablespoons
- penne, whole wheat 3 ounces
- spinach 1 handful
- cucumber 0.5
- red onion 0.25
- balsamic vinegar 0.5 tablespoon
Method
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Preheat the oven to 375°F (190°C).
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Slice the chicken breast horizontally to create a pocket without cutting all the way through. Season the chicken breast with salt and pepper.
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Slice the mozzarella cheese into thin slices. Slice the tomato into thin slices as well.
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Stuff the pocket of the chicken breast with the mozzarella cheese, tomato slices and Italian seasoning. Secure the opening of the chicken breast with toothpicks.
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Heat olive oil in an oven-safe skillet over medium-high heat. Sear the stuffed chicken breast for 2-3 minutes on each side until golden brown.
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Transfer the skillet to the preheated oven and bake the stuffed chicken for 15-20 minutes. Or use a baking dish instead.
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While the chicken is baking, cook the penne according to the package instructions. Drain and set aside.
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Once the stuffed chicken is cooked, remove the toothpicks.
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Peel the cucumber and slice it into thin rounds. Peel and thinly slice the onion into rings. Add the cucumber and onion to the salad bowl with the spinach.
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Drizzle the balsamic vinegar over the salad. Serve the stuffed chicken with the penne and salad.
Sear the stuffed chicken breast without moving it for the full 2-3 minutes per side. Lifting it early breaks the crust before it sets, and the mozzarella can start leaking through the seam. A clean sear locks the pocket shut and gives the outside a texture the oven alone won't produce.
Why This Works
Behind this recipe
Can I use fresh mozzarella instead of low-moisture?
Low-moisture part skim works better for stuffing. Fresh mozzarella has a higher water content that releases steam inside the pocket, which can make the chicken soggy and cause the stuffing to leak during baking. Low-moisture melts smoothly without flooding the pocket.
Is 48g of protein in one meal too much to absorb?
No. Research on per-meal protein use found that the body processes protein over several hours, not in one short window. The old belief that muscles can only use 20-30g per sitting has been challenged by studies tracking whole-body protein balance over longer periods. 48g in a single dinner is well within what current evidence supports.
Read the full evidence reviewDoes the mozzarella block any nutrients from the tomato?
It affects one specifically. Calcium from dairy can reduce lycopene absorption by roughly 83% when the two are eaten together, according to research on calcium-lycopene interactions. Lycopene is the antioxidant that gives tomatoes their red color. The tomato still contributes fiber, vitamin C, and flavor. If maximizing lycopene matters, pairing tomatoes with olive oil without dairy in a different meal is a more effective combination.
Read the full evidence review
