Roasted Chicken Breasts with Smoked Gouda and Leeks
Chicken breasts are so easy to prepare that any variation of this elegant entrée can be ready in just 30 minutes.
Servings: 6
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 303 |
| pro | 44 g |
| total fat | 12 g |
| sat. fat | 5 g |
| carb | 2 g |
| fibre | 1 g |
| chol | 127 mg |
| sodium | 368 mg |
| % RDI: | - |
| calcium | 14% |
| iron | 8% |
| vit A | 7% |
| vit C | 7% |
| folate | 7% |
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6 boneless skinless chicken breasts (each about 6 oz/175 g)
1 tbsp (15 mL) vegetable oil
1/4 tsp (1 mL) each salt and pepper
Smoked Gouda and Leek Filling:
1 tbsp (15 mL) butter
1 small leek (white and light green parts only), thinly sliced
1/2 tsp (2 mL) dried thyme
1 cup (250 mL) shredded smoked Gouda or Gruyère cheese
2 tbsp (25 mL) chopped drained oil-packed sun-dried tomatoes
2 tbsp (25 mL) chopped fresh parsley
Preparation:
Smoked Gouda and Leek Filling:
In large ovenproof nonstick skillet, melt butter over medium heat; cook leek and thyme, stirring occasionally, until softened, about 3 minutes. Transfer to bowl; mix in cheese, tomatoes and parsley.
With sharp knife held horizontally and starting from curved side, cut chicken in half almost but not all the way through; open like book. Spoon scant 2 tbsp (25 mL) filling over 1 side, leaving 1/2-inch (1 cm) border uncovered. Fold uncovered side over; secure edge with 2 toothpicks.
In small bowl, combine oil, salt and pepper; brush all over chicken. In same skillet, brown chicken over medium-high heat. Bake in 425°F (220°C) oven until no longer pink inside, 15 minutes. Remove toothpicks; cut each diagonally into 6 slices.
Additional Information
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Variations
Roasted Chicken Breasts with Mushrooms and Red Pepper:Omit Smoked Gouda and Leek Filling.
In ovenproof nonstick skillet, melt 2 tbsp (25 mL) butter over medium heat. Add 2 cups (500 mL) sliced cremini and/or button mushrooms or shiitake caps; 1/2 cup (125 mL) chopped onion; 1 sweet red pepper, thinly sliced; 1 clove garlic, minced; 1 tsp (5 mL) crumbled dried rosemary; and 1/4 tsp (1 mL) each salt and pepper. Cook, stirring often, until onion is softened, about 5 minutes. Transfer to bowl. Mix in 1/4 cup (50 mL) grated Parmesan cheese and 2 tbsp (25 mL) chopped fresh parsley.
Continue with recipe.
Per serving: about 276 cal, 41 g pro, 10 g total fat (4 g sat. fat), 4 g carb, 1 g fibre, 114 mg chol, 398 mg sodium. % RDI: 7% calcium, 8% iron, 13% vit A, 57% vit C, 6% folate.
Roasted Chicken Breasts with Spinach and Crab:
Omit Smoked Gouda and Leek Filling.
In ovenproof nonstick skillet, heat 1 tbsp (15 mL) vegetable oil over medium heat. Add 1 bunch (or 10 oz/284 g pkg) fresh spinach, coarse stems removed; and 1/2 tsp (2 mL) each salt and pepper. Cook until wilted, about 4 minutes. Transfer to sieve in sink; let cool slightly. Press out liquid; coarsely chop. Transfer to large bowl.
Mix in 1 can (6 oz/120 g) crabmeat, drained; 2 green onions, thinly sliced; 2 tsp (10 mL) grated lemon rind; 1 tbsp (15 mL) lemon juice; and 2 tsp (10 mL) each minced gingerroot and sesame oil.
Continue with recipe.
Per serving: about 270 cal, 43 g pro, 9 g total fat (1 g sat. fat), 3 g carb, 1 g fibre, 110 mg chol, 559 mg sodium. % RDI: 7% calcium, 19% iron, 36% vit A, 10% vit C, 31% folate.
Source
Canadian Living Magazine: March 2003
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