This low-glycemic comfort-food classic is a snap to prepare and can help keep your mind sharp too. That’s because each delicious serving provides 65% of the RDA for niacin — a brain-boosting B vitamin. In fact, recent published research found that people who got the least niacin were 70% more likely to develop Alzheimer’s disease than those who got higher amounts.¹

Serves: 4

Time to Table: 45 minutes

Healing Nutrient Spotlight

Excellent source of calcium, protein, selenium, vitamin B6, niacin
Good source of magnesium, potassium, zinc
Preferences: gluten-free, low carb, low sugar

Ingredients

4 tablespoons low-fat ricotta cheese (part skim)
1/2 teaspoon dried oregano
1 teaspoon fresh parsley, finely minced
1/4 teaspoon salt
1/4 teaspoon fresh cracked pepper
2 tablespoons parmesan cheese
4 skinless boneless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra virgin olive oil
4 tablespoons crushed tomatoes
4 slices reduced-fat mozzarella cheese

Preparation

In a small bowl, mash ricotta cheese, parmesan cheese, salt, pepper, oregano, and parsley together until well blended.  Toss the chicken with the garlic powder and brown in the olive oil in a large skillet over medium heat for 10 minutes per side. When done, remove to a shallow casserole dish to cool slightly.

Preheat oven to 350°F.  Spoon 1 heaping serving spoon of ricotta mixture onto each chicken breast and top with 1 tablespoon of crushed tomatoes.  Place one slice of mozzarella cheese on each breast and place in the top rack of the oven. Bake for 20 minutes until a meat thermometer registers 170°F.

Nutrition

278 calories, 121calories from fat, 13.5 g total fat, 4.6 g saturated fat, 6.8 g monounsaturated fat, 1.2 g polyunsaturated fat, 0 g trans fat, 88 mg cholesterol, 471 mg sodium, 378 mg potassium, 2.4 g total carbohydrate, 0.4 g dietary fiber, 1.0 g sugars, 35.3 g protein

Reference

1. Morris, M.C. Journal of Neurology, Neurosurgery, and Psychiatry, August 2004; vol 75: pp 1093-1099.

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