Gouda-Stuffed Chicken

By cserumga

1 chicken breast half with 1/3 cup apple mixture equals 350 calories, 10 g fat (4 g saturated fat), 110 mg cholesterol, 507 mg sodium, 24 g carbohydrate, 1 g fiber, 39 g protein. Diabetic Exchanges: 5 lean meat, 1 fruit, 1 fat, 1/2 starch.

Ingredients

• 4 boneless skinless chicken breast halves (6 ounces each)
• 2 ounces smoked Gouda cheese, cut into thin pieces
• 2 tablespoons all-purpose flour
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 2 teaspoons canola oil, divided
• 1 garlic clove, minced
• 1 cup reduced-sodium chicken broth
• 1 cup apple cider or unsweetened apple juice
• 2 large tart apples, thinly sliced
• 1 tablespoon honey

Preparation

Step 1

•Cut a slit lengthwise through the thickest part of each chicken breast; fill with cheese. In a shallow bowl, combine the flour, salt and pepper. Dip chicken in flour mixture on both sides; shake off excess.

• In a large nonstick skillet coated with cooking spray, cook chicken in 1-1/2 teaspoons oil over medium heat for 8-10 minutes on each side or until juices run clear. Remove and keep warm.

• In the same skillet, saute garlic in remaining oil for 30 seconds. Add broth and cider, stirring to loosen browned bits. Bring to a boil. Reduce heat; simmer, uncovered, for 12-14 minutes or until mixture is reduced to about 1 cup.

• Stir in apples and honey; return to a boil. Reduce heat; simmer, uncovered, for 5-7 minutes or until apples are crisp-tender. Serve with chicken.