Chicken breasts stuffed with basil, sun dried tomatoes and goat cheese
A Healthy meal in under an hour.

Use a paring knife to cut a small pocket into the chicken breasts. Serve this dish with cauliflower mash to soak up the shallot-thyme sauce.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)

Ingredients
1 cup boiling water
2/3 cup sun-dried tomatoes, packed without oil
2 teaspoons olive oil, divided
1/2 cup chopped shallots, divided
1 1/2 teaspoons brown sugar
3 garlic cloves, minced
2 1/2 tablespoons balsamic vinegar, divided
1/2 cup (2 ounces) crumbled goat cheese
2 tablespoons chopped fresh basil (or 1 tablespoon dried basil if freezing for later)
3/4 teaspoon salt, divided
4 (6-ounce) skinless, boneless chicken breast halves
1/8 teaspoon freshly ground black pepper
3/4 cup fat-free, less-sodium chicken broth
1/4 teaspoon dried thyme
2 teaspoons arrowroot
2 teaspoons water
 

Preparation
Combine boiling water and tomatoes in a bowl; cover and let stand 30 minutes or until soft. Drain and finely chop.

Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 1/3 cup shallots, brown sugar, and garlic; cook 4 minutes or until lightly browned, stirring frequently. Spoon into a bowl; stir in 1 1/2 teaspoons vinegar.

Combine chopped tomatoes, shallot mixture, cheese, basil, and 1/4 teaspoon salt, stirring well.

Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 2 tablespoons cheese mixture into each pocket. Sprinkle chicken evenly with 1/2 teaspoon salt and black pepper.

Heat 1 teaspoon oil in pan over medium-high heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; cover and keep warm. Add broth, remaining shallots, 2 tablespoons vinegar, and thyme; bring to a boil. Combine arrowroot and water, stirring with a whisk. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute or until sauce is slightly thick, stirring constantly. Serve sauce over chicken. (If freezing the chicken to use later, omit sauce and serve with greens!)

And for the benefits of Wild Caught Fish watch this video: