Total Time
Prep 10 mins
Cook 50 mins

A light and fluffy chicken recipe from South Beach diet. Phase 1.

Ingredients Nutrition


  1. Preheat oven to 350 degrees F.
  2. Using a serrated knife, cut the frozen spinach souffle crosswise into 4 equal pieces.
  3. Top half of each whole breast with one of the pieces of souffle.
  4. Fold half of the chicken over the filling and fasten edges with wooden picks.
  5. Heat the oil in large skillet over medium heat.
  6. Add garlic and cook for 3 minutes or until golden.
  7. Add chicken breasts and cook for 7 minutes per side or until well browned.
  8. Remove chicken to an oven-proof dish. Bake for 30 minutes or until a thermometer registers 170 degrees F when inserted into the thickest portion.
  9. While the chicken is baking, add broth, lemon juice, mustard, salt and pepper to the large skillet.
  10. Heat to boiling then reduce to low. Cover and simmer for 20 minutes or until the sauce is reduced to 1/2.
  11. To serve, remove and discard wooden picks. Arrange chicken on a warm serving platter and spoon sauce over the chicken. Garnish with freshly chopped parsley and lemon slices.


Most Helpful

I LOVE this recipe! I just made it tonight for dinner with a side of brown rice. I don't however, get rid of the garlic. After lightly browning the garlic in olive oil, I brown the chicken. While chicken is baking, I use the same pan to make the sauce. Leftovers are perfect the lunch box.

ebflin26 January 21, 2010

One of my all time favorites!! It makes phase 1 of the South Beach Diet so much easier!

Kgharden March 24, 2009

This is one of our all time favorite recipies! My kids LOVE it - although the first time I made it, they were VERY nervous to try it - but LOVED it! I use a full can of the chicken broth & a little more lemon juice because the family loves juices like that!

azluek February 08, 2008

Join the Conversation

  • all
  • reviews
  • tweaks
  • q & a