• 8 chicken breast halves (6-8 oz. each), skinless and boneless
• 16 ounces of low-fat or non-fat ricotta cheese
• ½ cup dry whole-wheat breadcrumbs
• 2 tbsp drained capers
• 1 tbsp minced garlic
• 2 tsp fresh, finely chopped basil leaves
• 1 tsp fresh, finely chopped oregano leaves
• ½ tsp hot red pepper sauce
• 1 cup dry white wine
• Salt and pepper to taste

Heat oven to 350F. Flatten each chicken breast until it is ¼ inch thick. Combine ricotta, breadcrumbs, capers, garlic, basil, oregano, pepper sauce, salt and pepper in a medium sized bowl. Divide the mixture into 8 portions (about 3 tbsp each) and spread on a flattened chicken breast, keeping it about ¼ inch from the edges. Starting at one of the shorter sides, roll the chicken up. Run a toothpick through and place it seam side down in a buttered or oiled shallow casserole or baking dish. When all are in the dish, pour on the wine. Bake for 30 minutes until lightly browned. Yields 4-6 servings.

Fresh herbs can give simple foods color and flavor. They can compensate for the loss of flavor in some low-fat dishes. Many herbs can be planted in a decorative container in a bright area of your kitchen and can provide fresh clippings to add to your healthy recipes for weeks.

For more information on this and other healthy recipes visit: www.applepublishing.ca