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Stuffed chicken breasts

June 30, 2017

Recipe

This low-sodium chicken dish has the perfect balance between sweet and savory.

Serves 4

To see if the chicken is cooked through to its center, insert a food thermometer into the thickest part. It should register 165 F.

Heat the oven to 425 F. Lightly coat a baking dish with cooking spray. In a small bowl, add the raisins and cover with warm water. Set aside and allow the raisins to swell.

Spray a large skillet with cooking spray. Add the onions, celery, garlic and bay leaf. Saute until the onions are translucent, about 5 minutes. Remove the bay leaf and add the apples. Cook for another 2 minutes, stirring occasionally.

Drain the raisins and pat with paper towels to remove the excess water. Add the raisins to the apple mixture. Stir in the water chestnuts and remove from heat. Let cool.

Loosen the skin on the chicken breasts. Place the apple-raisin mixture between the skin and breast. In another skillet, heat the olive oil over medium heat. Add the chicken breasts and cook until browned, about 5 minutes on each side.

Transfer the chicken breasts to the prepared baking dish. Cover and bake until a meat thermometer registers 165 F, or about 15 minutes. Remove from the oven.

While the chicken is baking, in a saucepan over low heat, heat the milk, curry powder and flour. Stir until the mixture thickens, about 5 minutes. Pour the mixture over the chicken breasts. Cover and return the chicken to the oven and bake another 10 minutes.

Transfer the chicken breasts to warmed individual plates. Spoon the sauce from the pan over the chicken and garnish with lemon wedges.

3 tablespoons seedless raisins
1/2 cup chopped onion
1/2 cup chopped celery
1/4 teaspoon minced garlic
1 bay leaf
1 cup chopped apple with peel
2 tablespoons chopped water chestnuts
4 large chicken breast halves, with the skin on and bones removed, each about 5 ounces
1 tablespoon olive oil
1 cup fat-free milk
1 teaspoon curry powder
2 tablespoons all-purpose (plain) flour
1 lemon, cut into 4 wedges

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils 1 Fruits Grains and grain products 4 Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) 1 Fruits 4 Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1 Fats 1 Fruits 2 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 357 Calories 18 g Total carbohydrate 91 mg Cholesterol 2 g Dietary fiber 8 g Monounsaturated fat Potassium 33 g Protein 4 g Saturated fat 1 stuffed chicken breast Serving size 129 mg Sodium 17 g Total fat