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Tip #75: Souffle Stuffed ChickenQuick & Healthy Recipes!  Click here...

As I continue to share several diets that I have come across, the South Beach Diet remains to be one of my favorites. It emphasizes good fats and good carbs, the kind that stave off cravings for unhealthy sugary foods and promotes long-term weight loss. It’s not “diet food” – it’s satisfying, flavorful dishes that are good for your health AND your waistline!

I’ve attached one of my favorites. One of our readers, Michael G. says it’s one of his family’s as well! Pick up the “South Beach Diet Cookbook.” Tons of great recipes!


Souffle Stuffed Chicken
(South Beach Diet)
Makes 4 servings

1 pkg.(12 oz.) Stouffer’s frozen spinach soufflé (unthawed)
4 boneless, skinless chicken breast, pounded to ¼ inch thickness
2 T. extra virgin olive oil
2 cloves of garlic sliced
1 cup of chicken broth
2 T. lemon juice
1 t. Dijon mustard
Ground pepper
1 T. chopped parsley (for garnish)
Lemon slices (for garnish)

Pre-heat oven to 350 degrees F.

Using a serrated knife, cu the soufflé crosswise into 4 equal pieces. Top half of each whole chicken breast with one of the pieces of soufflé.  Fold half of the chicken breast over the filling and secure with a toothpick.

Heat the oil in a large skillet over medium heat. Add the garlic and cook for 3 mins, or until golden. Discard the garlic. Add the chicken breasts to the skillet and cook for 7 mins per side, or until browned on both sides. Be careful not to over cook!

Remove the breasts to an oven proof dish.  Bake in the oven for 30 mins., or until a thermometer inserted into the thickest portion registers 170 degrees F and the juices run clear.

While the chicken is baking, add the broth, lemon juice, mustard, salt and pepper to the large skillet.  Heat to boiling.  Reduce heat to low, cover, and simmer for 20 mins, or until the sauce is reduced about a ½.

To serve, remove and discard the wooden picks.  Arrange chicken on a serving platter and spoon the sauce over the chicken.  Garnish with parsley and lemon slices.

Per serving:
308 calories
15g. fat
32g. protein
9 carbs


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