Chicken Kiev

1 Preheat oven to 180°C. Cut a pocket into the thick side of each chicken breast, being careful not to cut all the way through. Place ricotta, herbs, garlic and lemon zest into a small mixing bowl and stir until well combined. Season with freshly ground black pepper. Stuff each pocket with one-quarter of the ricotta mixture.

2 Place flour in a shallow bowl. In a second bowl, lightly beat milk and egg together and place breadcrumbs in a third bowl. Dip a piece of chicken into flour to coat then into egg mix then breadcrumbs. Repeat with remaining chicken.

3 Spray a large non-stick frying pan with oil and place over a high heat. Cook chicken for 2 minutes each side or until golden brown. Remove from pan and transfer to a large baking tray lined with baking paper. Bake for 12 more minutes or until cooked through.

4 Thickly slice chicken and serve with beans and potatoes.

Healthy hints

• Use oil spray and bake rather than fry to reduce the fat and kilojoule contents.
• Use ricotta cheese instead of butter and cheese to reduce fat, saturated fat and kilojoules.

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• 1830kJ/438cal
• 50g fat
• 25g sat fat
• 340mg sodium