1 EMPIRE, FUJI OR BRAEBURN APPLE, CORED AND FINELY DICED
½ CUP SHREDDED REDUCED-FAT CHEDDAR
2 TBSP SEASONED DRIED BREAD CRUMBS
1½ TSP CHOPPED FRESH THYME, PLUS 3 LARGE SPRIGS
1 TBSP LEMON JUICE
½ TSP EACH SALT AND FRESHLY GROUND PEPPER, MIXED
4 SKINLESS, BONELESSCHICKEN BREASTS (ABOUT 6 OZ EACH)
¼ CUP ALL-PURPOSE FLOUR, FOR DREDGING
2 TSP CANOLA OIL
¾ CUP APPLE CIDER
½ CUP CHICKEN BROTH
2 TSP DIJON MUSTARD
Coat 12 wooden toothpicks with nonstick spray. In a small bowl, mix apple, cheese, bread crumbs, chopped thyme, lemon juice and half the salt mixture. On a cutting board, lightly press each chicken breast flat with one hand; using a sharp knife, carefully cut into side of breast to form a deep horizontal pocket (do not pierce top, bottom or far side of breast).
Divide the apple mixture into 4 portions and stuff into chicken pockets. With the prepared toothpicks, pin closed. Sprinkle the remaining salt mixture over breasts. Dredge chicken in flour to lightly coat; tap off excess flour. (At this point, chicken can be refrigerated, covered, up to 6 hours.)
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and brown 3 minutes per side. Pour ½ cup of the apple cider and the broth into skillet; add thyme sprigs. Bring mixture to a boil; reduce heat to low, cover and simmer 5 to 7 minutes until chicken is cooked through and stuffing registers 165°F on an instant-read thermometer.
Remove chicken to a serving plate; cover with foil to keep warm. Whisk mustard and remaining ¼ cup cider into juices in skillet; boil mixture 3 minutes on high until reduced and slightly thickened. Spoon sauce over chicken and serve.
Brown rice, steamed green beans
CALORIES 342 TOTAL FAT 8G SATURATED FAT 3G CHOLESTEROL 109MG SODIUM 693MG
TOTAL CARBOHYDRATES 20G DIETARY FIBER 2G PROTEIN 45G