Dietician's Tip: To see if the chicken is cooked through to its center, insert a food thermometer into the thickest part. It should register 165 F.
- 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
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.
Nutritional analysis per serving
Serving size: 1 stuffed chicken breast
- Calories 357
- Cholesterol 91 mg
- Monounsaturated fat 8 g
- Saturated fat 4 g
- Sodium 129 mg
- Total carbohydrate 18 g
- Dietary fiber 2 g
- Protein 33 g
- Serving size 1 stuffed chicken breast
- Total fat 17 g