Healthy Chicken Breast Recipe

by Family.go.com

Fontina is a creamy and a semi-firm cheese that melts beautifully. Add some caramelized onions and you get a fontina filling for chicken breast that is nutty, gooey, and yummy.

Prep Time: 35 minutes
Ready in: 35 minutes
Yield: 4 servings
Ease of Prep: Moderate


Healthy Chicken Breast Recipe Ingredients:

2 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

2 teaspoons wholemeal flour / 2 teaspoons all purpose flour


Healthy Chicken Breast Recipe Directions:

Heat 1 teaspoon 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 1 teaspoon 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
Carbohydrates: 7 g
Fat: 12 g
Cholesterol: 88 mg
Saturated Fat: 5 g
Monounsaturated Fat: 6 g
Protein: 33 g
Dietary Fiber: 1 g
Potassium: 388 mg

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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Original Healthy Chicken Breast Recipe