You can prepare the stuffed chicken ahead of time – refrigerate up to one day before. Just let stand 15 minutes at room temperature before cooking. Serve with some creamy polenta and broccolini for a complete, well-rounded meal!
1 1/2 tsp olive oil
1 1/3 cups thinly sliced spring onions (or leeks)
salt and black pepper, to taste
3/4 cup crumbled goat cheese
1 Tbsp chopped fresh flat-leaf parsley
1 Tbsp fat-free milk
1 1/2 tsp chopped fresh thyme
6 (6-oz) skinless, boneless chicken breast halves
1/2 cup dry white wine
1 cup low-sodium chicken broth
1. Heat oil in a large skillet over medium heat. Add onions to pan and 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.
2. Combine onion mixture, cheese, parsley, milk, and thyme in a small bowl, stirring with a fork. Season to taste with salt and pepper.
3. 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 with black pepper, as desired.
4. Return pan to medium-high heat. Coat pan with cooking spray, add chicken to pan, and sauté 5 minutes. Turn chicken over. Cover, reduce heat, and cook 10 minutes or until chicken is done.
5. Remove chicken from pan, let stand while you make the sauce. Add wine to pan, bring to a boil – scrape pan to loosen browned bits. Cook until reduced by half. Add broth, and cook until reduced to 1/4 cup (about 9 minutes). Serve sauce over chicken.
Yield: 6 servings (274 calories, 9.5 g total fat, 4.3 g saturated fat, 39.9 g protein, 6.6 g carbohydrate, 2.2 g fiber, 105 mg cholesterol)
Cooking Light, May 2009