Chicken Pockets With Spinach And Cheese

Recipe Ingredients

1		Onion - chopped
2 tablespoons	30ml	Oil
1		Carrot - grated
1		Garlic clove - crushed
1 section		Fresh thyme
		= (or 1/4 tspn dried thyme)
1/2 lb	227g / 8oz	Fresh spinach - washed, stalks
		Removed, leaves chopped
1/2 teaspoon	2.5ml	Salt - (optional)
1/8 teaspoon	0.6ml	Freshly-ground black pepper
3		Boneless skinless chicken breasts - halved
1 1/2 cups	219g / 7.7oz	Dry bread crumbs
3 oz	85g	Fat-free sharp cheddar cheese - grated
1 teaspoon	5ml	Granulated garlic
2 tablespoons	30ml	Dried parsley flakes
2		Egg whites - beaten with
2 tablespoons	30ml	Water
		Nonfat cooking spray - as needed
		Paprika - to taste

Recipe Instructions

Preheat oven to 350 degrees.

Saute onion in oil until limp. Add carrot and cook 2 to 3 minutes. Add garlic, thyme, and spinach. Cover and cook until spinach wilts. Pour off excess water. Salt and pepper to taste. Allow to cool. Divide into 6 portions.

Cut pocket in side of each chicken half. Stuff each with spinach filling. Close with toothpicks.

Mix bread crumbs, cheese, garlic, and parsley flakes. Dip chicken in egg wash and roll in crumb mixture. Spray baking dish with cooking spray and put chicken pockets in. Spray chicken, sprinkle with paprika. Bake 30 minutes.

This recipe yields 6 servings. Serving size: 1/6 recipe.

Exchanges Per Serving: 4 Very Lean Meat, 1 1/2 Starch, 1 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 313; Calories from Fat 81; Total Fat 9g; Saturated Fat 1g; Cholesterol 73mg; Sodium 581mg; Without Added Salt 479mg; Carbohydrate 24g; Dietary Fiber 3g; Sugars 3g; Protein 33g.

Source:
American Diabetes Association at http://www.diabetes.org

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