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Life is too short to eat bad food! Sharing great recipes, farm life, stories and photography from our Northern California dairy farm.

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February 2, 2010

Heart Healthy Stuffed Chicken Recipe

Yesterday, the one-room school that my 5 year old attends was one of the many schools across the nation that participated in Jumprope For Heart. This is a fundraiser by the American Heart Association. All students must jumprope simultaneously or in shifts for a straight three minutes or for as long as they can over the three minutes to beat their own personal goal. There are only 15 students at the one-room school, grades K - 6 and they all did fabulously! Parents and our local firefighters participated in this event as well. Funds raised go to benefit kids with special hearts. The money raised will go to the American Heart Association to help pay for new medicines and treatments to be discovered. To go along with the healthy heart theme of this blog post I've chosen a heart healthy recipe to share ~ To be called “heart healthy,” entrees should have no more than 3 grams of saturated fat. Fish entrees can have up to 5 grams, since the benefits of omega-3 fats outweigh the saturated fats. Gorgonzola & Prune Stuffed Chicken Ingredients 1/2 cup chopped prunes, divided 1/3 cup crumbled Gorgonzola cheese 1/4 cup coarse dry whole-wheat breadcrumbs, (see Note) 1 teaspoon minced fresh thyme, divided 4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed (see Tip) 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided 1 shallot, minced 1/2 cup red wine 1 cup reduced-sodium chicken broth 4 teaspoons all-purpose flour Preparation 1.Combine 1/4 cup prunes, Gorgonzola, breadcrumbs and 1/2 teaspoon thyme in a small bowl. Cut a horizontal slit along the thin edge of each chicken breast, nearly through to the opposite side. Stuff each breast with about 2 1/2 tablespoons filling. Use a couple of toothpicks to seal the opening. Season with salt and pepper. 2.Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden, about 4 minutes per side. Transfer to a plate. 3.Add the remaining 1 teaspoon oil, shallot and the remaining 1/2 teaspoon thyme to the pan; cook, stirring, until fragrant, about 1 minute. Add wine and the remaining 1/4 cup prunes. Reduce heat to medium; cook, scraping up any browned bits, until most of the wine evaporates, about 2 minutes. Whisk broth and flour in a small bowl until smooth; add to the pan and cook, stirring, until thickened, about 2 minutes. 4.Reduce heat to low, return the chicken and any juices to the pan and turn to coat with sauce. Cover and cook until the chicken is cooked through, 3 to 5 minutes more. Remove toothpicks, slice the chicken and top with the sauce. Tips & Notes Note: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crisp, about 15 minutes. Tip: To select chicken breasts: Our recommended serving size is 4-ounces (uncooked), so look for small breasts. If yours are closer to 5 ounces each, remove the tender (about 1 ounce) from the underside to get the correct portion size. Wrap and freeze the leftover tenders; when you have gathered enough, use them in a stir-fry, for chicken fingers or in soups. Nutrition Per serving: 318 calories; 9 g fat (3 g sat, 4 g mono); 75 mg cholesterol; 21 g carbohydrates; 31 g protein; 2 g fiber; 541 mg sodium; 492 mg potassium. Pin It
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