Contributed by: News Canada
Boost flavour and reduce the salt
(NC) - Did you know that one serving of a vegetable stir-fry may be providing you with a whopping 70% of your daily sodium intake? It is the few drops of soya sauce and teriyaki that may be making your "healthy meal" not so healthy. Worcestershire Sauce is a lower sodium flavour booster and could be your best secret ingredient - it is also low in carbs! Using Worcestershire Sauce instead of soya sauce or teriyaki on your stir fry and in other recipes may cut your daily sodium intake by 20%. Worcestershire Sauce's unique and rich flavour is great in many other recipes as well including salad dressings, casseroles, soups, sauces and marinades, and cocktails like the Bloody Mary and Caesar. Splash it on rice or noodles, use it to add flavour and colour to cooked fish, or to make omelets or scrambled eggs savoury. Using Worcestershire Sauce as an alternative to butter on veggies (especially baked potatoes) is the best way to make your food tasty and better for you.
Worcestershire is a hard word to say and can be properly pronounced a few ways: "wust-ter-shire, "woos-ter-sheer", or "woos-ter-sher" sauce. But the easiest way to say Worcestershire Sauce is Lea & Perrins.
A terrific healthy entertaining recipe any time of year, this recipe is also a terrific turkey alternative for Easter or festive get-togethers. Quick to prepare and easy to make! It presents beautifully too! Slice each portion on an angle so that the melted Brie can ooze deliciously out of the chicken. Your kids will love it!
Prep Time: 15 minutes - Cook Time: 16 minutes
Preheat the grill to medium-high. Cut the cheese into 6 equal portions. Top each piece of cheese with two sage leaves and wrap with a slice of ham. Place each cheese bundle on one side of a butterflied chicken breast. Fold the chicken over to enclose the filling and secure closed with toothpicks. Sprinkle evenly with salt and pepper.
Chop the remaining sage. Stir the ketchup with the balsamic vinegar, maple syrup, mustard, garlic and chopped sage until combined. Divide glaze in half. Brush one portion over the chicken.
Place the chicken on the grill and reduce the temperature to medium. Grill the chicken for 6 minutes; turn and baste with the remaining sauce. Grill for an additional 10 minutes, or until an instant read thermometer inserted into the thickest portion of meat registers 165 F (74 C). Remove from grill, tent with foil and let rest for 5 minutes. Slice meat thickly and fan to serve.
*For an easy way to butterfly the chicken breast, slice into the side of a boneless, skinless chicken breast - almost but not all the way through the meat - and open up the chicken like a book.
Serving Size: Makes 6 Servings
Nutritional Information: Per Serving: (1 breast) 338 calories, 11 g fat, 48 g protein, 10 g carbs, 0 g fibre, 1039 mg sodium Excellent source of niacin, vitamin B6 and vitamin B12.
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