Stuffed Chicken Breasts (Cooking Light)

TamTastic

Chicken Breasts Stuffed with Goat Cheese, Caramelized Spring Onions, and Thyme


Stuff the chicken and refrigerate up to one day ahead. Let stand at room temperature 15 minutes before cooking. Serve with polenta and Broccolini.


1 1/2 teaspoons olive oil
1 1/3 cups thinly sliced spring onions (about 1 pound)
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
3/4 cup (3 ounces) crumbled goat cheese
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon fat-free milk
1 1/2 teaspoons chopped fresh thyme
6 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
1/2 cup dry white wine
1 cup fat-free, less-sodium chicken broth

1. Heat oil in a large skillet over medium heat. Add onions, 1/4 teaspoon salt, and pepper to pan; cook 12 minutes, stirring frequently. Cover, reduce heat, and cook 8 minutes, stirring occasionally. Uncover and cook 5 minutes or until golden, stirring occasionally. Cool slightly. Combine onion mixture, 1/4 teaspoon salt, cheese, parsley, milk, and thyme in a small bowl, stirring with a fork.

2. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket; stuff 1 1/2 tablespoons cheese mixture into each pocket. Sprinkle chicken evenly with remaining 1/4 teaspoon salt.

3. Return pan to medium-high heat. Coat pan with cooking spray. Add chicken to pan; sauté 5 minutes; turn chicken over. Cover, reduce heat, and cook 10 minutes or until chicken is done.

Remove chicken from pan; let stand 10 minutes. Add wine to pan; bring to a boil, scraping pan to loosen browned bits. Cook until reduced by half (about 2 minutes). Add broth, and cook until reduced to 1/4 cup (about 9 minutes). Serve with chicken.


Yield: 6 servings (serving size: 1 chicken breast half and 2 teaspoons sauce)

CALORIES 274 ; FAT 9.5g (sat 4.3g,mono 3.2g,poly 1.2g); CHOLESTEROL 105mg; CALCIUM 123mg; CARBOHYDRATE 6.6g; SODIUM 530mg; PROTEIN 39.3g; FIBER 2.2g; IRON 2.8mg

Cooking Light, MAY 2009

TamTastic

Chicken Breasts Stuffed with Goat Cheese, Caramelized Spring Onions, and Thyme


Stuff the chicken and refrigerate up to one day ahead. Let stand at room temperature 15 minutes before cooking. Serve with polenta and Broccolini.


1 1/2 teaspoons olive oil
1 1/3 cups thinly sliced spring onions (about 1 pound)
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
3/4 cup (3 ounces) crumbled goat cheese
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon fat-free milk
1 1/2 teaspoons chopped fresh thyme
6 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
1/2 cup dry white wine
1 cup fat-free, less-sodium chicken broth

1. Heat oil in a large skillet over medium heat. Add onions, 1/4 teaspoon salt, and pepper to pan; cook 12 minutes, stirring frequently. Cover, reduce heat, and cook 8 minutes, stirring occasionally. Uncover and cook 5 minutes or until golden, stirring occasionally. Cool slightly. Combine onion mixture, 1/4 teaspoon salt, cheese, parsley, milk, and thyme in a small bowl, stirring with a fork.

2. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket; stuff 1 1/2 tablespoons cheese mixture into each pocket. Sprinkle chicken evenly with remaining 1/4 teaspoon salt.

3. Return pan to medium-high heat. Coat pan with cooking spray. Add chicken to pan; sauté 5 minutes; turn chicken over. Cover, reduce heat, and cook 10 minutes or until chicken is done.

Remove chicken from pan; let stand 10 minutes. Add wine to pan; bring to a boil, scraping pan to loosen browned bits. Cook until reduced by half (about 2 minutes). Add broth, and cook until reduced to 1/4 cup (about 9 minutes). Serve with chicken.


Yield: 6 servings (serving size: 1 chicken breast half and 2 teaspoons sauce)

CALORIES 274 ; FAT 9.5g (sat 4.3g,mono 3.2g,poly 1.2g); CHOLESTEROL 105mg; CALCIUM 123mg; CARBOHYDRATE 6.6g; SODIUM 530mg; PROTEIN 39.3g; FIBER 2.2g; IRON 2.8mg

Cooking Light, MAY 2009

JenniferMann24

THANK YOU !