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Chicken Pockets With Spinach And Cheese

Ingredients: 

1 onion chopped
2 tablespoons oil
1 carrot grated
1 garlic clove crushed
1 sprig fresh thyme
= (or 1/4 tspn dried thyme)
1/2 pound fresh spinach washed, stalks
removed, leaves chopped
1/2 teaspoon salt (optional)
1/8 teaspoon freshly-ground black pepper
3 boneless skinless chicken breasts halved
1 1/2 cups dry bread crumbs
3 ounces fat-free sharp cheddar cheese grated
1 teaspoon granulated garlic
2 tablespoons dried parsley flakes
2 egg whites beaten with
2 tablespoons water
Nonfat cooking spray as needed
Paprika to taste

Yield: 

6 Servings

Method: 

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.