Chicken Stuffed with Golden Onions & Fontina - 7g Carbs, 1g Fiber
From Eating Well Magazine
Makes 4 servings
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Moderate
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.
4 tsp extra-virgin olive oil, divided
1 1/2 cups thinly sliced red onion
2 tsp minced fresh rosemary, divided
1/8 tsp salt
Freshly ground pepper to taste
2/3 cup shredded fontina cheese, preferably aged
4 boneless, skinless chicken breasts (about 1 lb), trimmed of fat
1/2 cup white wine
1 cup reduced-sodium chicken broth
4 tsp all-purpose flour
1. 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.
2. 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.
3. 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.
4. 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.
Nutrition per Serving:
258 Calories, 12g Fat (5g Sat, 6g Mono), 88mg Cholesterol,
7g Carbs, 32g Protein, 1g Fiber, 328mg Sodium.
Nutrition bonus: Selenium (33% daily value), Calcium (13% dv)
Tip:
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."