Olive oil spray

1/4 cup flour

3/4 pound chicken tenders

4 tablespoons boursin garlic and fine herbs cheese

1/4 cup panko breadcrumbs

Salt and freshly ground black pepper

2 egg whites, lightly broken up with a fork

Preheat oven to 400 degrees. Line a baking tray with foil and add panko bread crumbs. Place in the oven while it preheats for about 2 to 3 minutes. Watch to see that the breadcrumbs don’t burn. They should be a golden color. Remove from oven and spoon breadcrumbs onto a plate. Sprinkle crumbs with salt and pepper to taste. Add a roasting rack to the baking tray. Spray with olive oil spray. Set aside.

Make a slit in the long side of the chicken tenders about 3 inches long and to 1/4-inch of the other side to form a pocket. Spoon the boursin cheese into the pockets and squeeze the tenders closed. Roll the closed chicken in the flour and dip in the egg whites. Then roll in the breadcrumbs to coat. Place on the roasting rack. Spray with olive oil spray. Bake 15 minutes or until meat thermometer reaches 165 degrees.

Yield: 2 servings.

Per serving: 469 calories (38% from fat), 19.8 g fat (9.3 g saturated, 3.5 g monounsaturated), 156 mg cholesterol, 47.3 g protein, 23.4 g carbohydrates, 1 g fiber, 412 mg sodium.