F.I.S.T. CHICKEN PARM ROLLATINI
TOTAL TIME: 35 Minutes
SERVES: 4
Ingredients:
1 Cup of Fat-Free/Low Sodium Chicken Broth
3 Cloves of Garlic (thinly sliced)
1 (14.5oz) Can of Fire Roasted Tomatoes
5-6 Fresh Basil Leaves,torn into small pieces
Salt Substitute and Fresh Black Pepper to taste
4 thin (4oz) Chicken Cutlets
1/4 Cup of Chopped Fresh Parsley
6oz of Part Skim Milk Mozzarella Cheese
1/4 Cup of Fat-Free Parmesan Cheese
1/4 Cup of Whole Wheat Bread Crumbs
1 Large Egg White
Olive Oil Cooking Spray
Instant Polenta
Directions:
Position a rack in upper third of oven and pre-heat to 450 degrees.
Cook the broth,garlic,tomatoes and basil in a skillet over medium-high heat,stirring occasionally until slightly thickened.
Season the chicken with salt and pepper and lay smooth side down on a work surface and sprinkle with parsley and mozzarella.
Starting with the short end,roll up to enclose the filling and secure with toothpicks.
Mix the Parmesan and breadcrumbs in a shallow dish.
Put egg white in another and whisk until foamy.
Mist a cast iron skillet with cooking spray.
Dip the chicken into the egg white and then coat with breadcrumb mixture.
Place and the skillet (seam side down) and sprinkle with remaining breadcrumbs and mist with cooking spray.
Bake until cooked thru,about 20 minutes.
Serve with Roasted Tomato sauce and polenta.I had mine with polenta and some left over noodles my Queen made.
Nutritional Info:
Per serving
Calories: 263
Protein: 44g
Carbs:15g
Fat: 10g
Sat Fat: 3g
Sodium: 648mg
Cholesterol: 105mg
