- 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
- calories 274
- fat 9.5 g
- satfat 4.3 g
- monofat 3.2 g
- polyfat 1.2 g
- protein 39.3 g
- carbohydrate 6.6 g
- fiber 2.2 g
- cholesterol 105 mg
- iron 2.8 mg
- sodium 530 mg
- calcium 123 mg
How to Make It
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.
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.
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.