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Chicken Stuffed with Golden Onions & Fontina
Nb persons: 4
Yield:
Preparation time: 35 minutes
Total time:
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| A semi-firm cheese that's nonetheless quite creamy, fontina melts into pure heaven. Combined with caramelized onions, fontina becomes a nutty, gooey, irresistible filling for chicken breasts. Ready in: 35 minutes Ease of Prep: Moderate Recipe Ingredients | |
| 4 teaspoons | extra-virgin olive oil, divided |
| 1 1/2 cups | thinly sliced red onion |
| 2 teaspoons | minced fresh rosemary, divided |
| 1/8 teaspoon | salt |
| Freshly ground pepper to taste | |
| 2/3 cup | shredded fontina cheese, preferably aged |
| 4 | boneless, skinless chicken breasts, (about 1 pound), trimmed of fat |
| 1/2 cup | white wine |
| 1 cup | reduced-sodium chicken broth |
| 4 teaspoons | all-purpose flour |
| Recipe Directions Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and 1 teaspoon rosemary; cook, stirring occasionally, until the onion is golden brown, 6 to 7 minutes. Season with salt and pepper. Let cool; stir in fontina. Meanwhile, cut a horizontal slit along the thin, long edge of each chicken breast half, nearly through to the opposite side. Stuff each breast with 1/4 cup of the onion-cheese mixture. Heat the remaining 2 teaspoons oil in the same skillet over medium-high heat. Add the chicken and cook until golden, about 5 minutes per side. Transfer to a plate and cover with foil to keep warm. Add wine and the remaining 1 teaspoon rosemary to the pan. Cook over medium-high heat for 2 minutes. Whisk broth and flour in a bowl until smooth; add to the pan, reduce heat to low and whisk until the sauce thickens, about 1 minute. Return the chicken to the pan and coat with the sauce. Cook, covered, until the chicken is just cooked through, 2 to 4 minutes. Serve the chicken topped with the sauce. Boneless, skinless chicken breasts, arguably the most versatile cut of chicken, are very low in fat, only 1 to 2 grams of fat per serving. Conveniently, one 4- to 5-ounce breast, tender removed, yields a perfect 3-ounce cooked portion. When preparing, trim any excess fat from the outer edge of the breast. Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded "chicken fingers." Health Advantages: low calorie, low carb, low sat fat, low sodium, heart healthy, healthy weight. Nutrition Information Servings Per Recipe: 4 Amount Per serving Calories: 258 cal Carbohydrate Servings: 1/2 Carbohydrates: 7 g Dietary Fiber: 1 g Cholesterol: 88 mg | |
| Fat, 12 g Sodium: 328 mg Saturated Fat: 5 g | |
Protein: 33 g Potassium: 388 mg Monounsaturated Fat: 6 g
Nutrition Bonus: Selenium (33% daily value), Calcium (13% dv).
Exchanges: 1/2 other carbohydrate, 4 very lean meat, 1/2 high-fat meat, 1 1/2 fat
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