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4 boneless, skinless chickenn breasts
and fresh  ground black pepper for seasoning chicken
1/2 cup basil pesto (I
used my  homemade Basil  Pesto with Lemon, but you can use
purchased pesto.)
2 oz. (1/2 cup)  grated low-fat mozzarella cheese (I personally Omit the cheese because I avoid dairy)

Preheat oven to
  375F/190C. Trim all visible fat and tendons from chicken pieces, then cut each
  chicken breast lengthwise into 2 or 3 pieces. (I cut the larger ones into 3
  strips and the smaller ones into 2 strips.)

Spray a 9" x 12" (or 8.5" X 12.5") baking dish
  with non-stick spray, then spread 1/4 cup basil pesto over the bottom of the
  dish. Lay chicken strips over the pesto, then spread 1/4 cup more basil pesto
  over the chicken.

Cover the baking dish with aluminum foil (or
  use a baking dish with a tight-fitting lid) and bake the chicken for 25-30
  minutes, just until chicken is barely firm and cooked through. (Don't cook too
  much at this point, or the chicken will be overcooked by the time the cheese is
  melted and browned.)

When chicken is barely cooked through, remove foil
  and sprinkle chicken with 1/2 cup grated mozzarella cheese. Put dish back into
  the oven without foil and cook 5 minutes more, just until cheese is melted. (If
  your broiler is separate from the oven, start preheating it when you take the
  chicken out.) After I melted the cheese for 5 minutes I switched my oven to
  broil and broiled for 5 minutes more, just long enough to get the cheese
lightly  browned.

Serve hot. There will be some flavorful juice in the
bottom of  the dish when this is done, so you may want to serve with rice,
couscous, or  quinoa to soak up the juice, but if you're eating this for phase
one, just spoon  the juice over the chicken.


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