Only 342 calories per serving, fat 8 g, dietary fiber 2 g, protein 45g, carbohydrates 20 g<\/p>\n
makes 4 serving<\/p>\n
INGREDIENTS<\/strong><\/p>\n 1 Empire, Fuji or Braeburn apple, cored and finely diced PREPARATION<\/strong> 2. 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.)<\/p>\n 3. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and brown 3 minutes per side. Pour 1\u20442 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\u00baF on an instant-read thermometer.<\/p>\n 4. Remove chicken to a serving plate; cover with foil to keep warm. Whisk mustard and remaining 1\u20444 cup cider into juices in skillet; boil mixture 3 minutes on high until reduced and slightly thickened. Spoon sauce over chicken and serve.<\/p>\n","protected":false},"excerpt":{"rendered":" Only 342 calories per serving, fat 8 g, dietary fiber 2 g, protein 45g, carbohydrates 20 g makes 4 serving INGREDIENTS 1 Empire, Fuji or Braeburn apple, cored and finely diced 1\u20442 cup shredded reduced-fat Cheddar 2 Tbsp seasoned dried bread crumbs 1 1\u20442 tsp chopped fresh thyme, plus 3 large sprigs 1 T bsp […]<\/p>\n","protected":false},"author":1,"featured_media":10135,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16,448,22],"tags":[371,372,373,374,375,56],"class_list":["post-1673","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weighless-chicken-recipes","category-diet-menu","category-weigh-less-dinner-recipes","tag-apple-chicken-recipes","tag-apple-recipe","tag-apple-stuffed-chicken-recipe","tag-healthy-recipes-2","tag-high-protein-recipes","tag-low-calorie-recipes"],"_links":{"self":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts\/1673","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/comments?post=1673"}],"version-history":[{"count":0,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts\/1673\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/media\/10135"}],"wp:attachment":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/media?parent=1673"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/categories?post=1673"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/tags?post=1673"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n1\u20442 cup shredded reduced-fat Cheddar
\n2 Tbsp seasoned dried bread crumbs
\n1 1\u20442 tsp chopped fresh thyme, plus 3 large sprigs
\n1 T bsp lemon juice
\n1\u20442 tsp each salt and freshly ground pepper, mixed
\n4 skinless, boneless chicken breast halves (about 6 oz each)
\n1\u20444 cup all-purpose flour, for dredging
\n2 tsp canola oil
\n3\u20444 cup apple cider
\n1\u20442 cup chicken broth
\n2 tsp Dijon mustard<\/p>\n
\n1. You\u2019ll need 12 wooden toothpicks coated 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).<\/p>\n