Liven up your weeknight chicken dinner with dried plums to add a boost of flavor along with a boost of nutritional benefits.
Disclosure: By posting this recipe I am entering a recipe contest sponsored by California Dried Plum Board and am eligible to win prizes associated with the contest. I was not compensated for my time.
Did you know May is National Osteoporosis Month? While you may automatically think of calcium, vitamin D, mainly found in dairy products for bone health, dried plums also have an array of health benefits.
Let’s be honest, dried plums, aka “prunes” get a bad reputation, but they are so versatile and great to add into your diet for it’s health benefits.
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Emerging research suggests that dried plums support healthy bones, and may support heart health, digestive health, immunity and healthy aging. One serving (4-5 dried plums) is less than 100 calories. Plus, each serving provides 3 grams of fiber, 293 mg of potassium, 16 mg of magnesium, and more vitamin K than any other fresh or dried fruit.
I like dried plums as a snack, just as is, but they also can really up your game in the kitchen. Dried plums can serve as a substitute for fats or sugars to reduce calories in a baked good recipe. You can toss them on a salad or mix in to your yogurt for an extra nutritional boost.
The way I am using them today, is to add moisture to this chicken dish, while mixing it’s naturally sweet flavor with other savory ingredients.
- 4 (4 ounce) pieces skinless chicken breasts
- salt and pepper
- ¾ cup California Dried Plums
- ¼ cup balsamic vinegar
- ⅓ cup walnuts, finely chopped
- ¼ cup feta cheese
- 2 tbsp dijon mustard
- ½ cup panko breadcrumbs
- Preheat oven to 350 degrees F. Coat a baking dish with cooking spray.
- In a small bowl add the California Dried Plums and balsamic vinegar and set aside to soak for at least 5 minutes.
- Place chicken breasts between 2 sheets of plastic wrap, and flatten out, using a meat mallet, or rolling pin. Season each side with salt and pepper.
- In a blender or food processor, blend the dried plums and balsamic vinegar, until it turns into a paste like consistency. (Add a few drops of water, if needed)
- Evenly spread the plum mixture over one side of each chicken breasts. Sprinkle walnuts and feta cheese on top.
- Roll chicken (in a jelly roll fashion) gently without letting the filling spill out. Secure chicken with wooden toothpicks.
- Brush each chicken roll up with dijon mustard and and coat with panko breadcrumbs.
- Bake in the oven for 25-30 minutes. Remove from oven and remove wooden toothpicks. Slice chicken breasts crosswise and serve.
