Chicken Parmesan Rollatini
Ingredients
The sauce
-
1
cup
fat-free low-sodium chicken broth
-
1
clove
garlic, thinly sliced
-
1
14.5 oz can
fire-roasted diced or crushed tomatoes
-
5 or 6
leaves
fresh basil, chopped
-
to taste
salt and freshly ground black pepper
The chicken
-
4
pieces
thin chicken cutlets (1/8 inch thick)
-
¼
cup
chopped fresh parsley
-
6
oz
shredded reduced fat mozzarella cheese (about 1 cup)
-
¼
cup
grated or shredded reduced fat parmesan cheese
-
¼
cup
whole wheat breadcrumbs
-
1
large
egg white
-
as needed
cooking spray
Instructions
- Preheat the oven to 350 degrees F.
- Cook the broth, garlic, tomatoes, and basil in a skillet over medium-high heat for about 15 minutes until slightly thickened, seasoning with salt and pepper.
- Season the chicken cutlets with salt and pepper and lay them smooth-side down on a work surface.
- Sprinkle the parsley and mozzarella over the chicken, then roll up the chicken around the filling and secure with a toothpick.
- Mix the parmesan and breadcrumbs in a shallow dish and beat the egg white in another dish until foamy.
- Mist a cast-iron skillet with cooking spray, dip the chicken rolls in the egg white, then coat with the breadcrumb mixture.
- Place the chicken rolls seam-side down in the skillet, sprinkle with remaining breadcrumbs, and mist with cooking spray.
- Bake for about 25 minutes until cooked through, and serve with the tomato sauce.
Nutrition Facts (estimated)
Servings
4 servings
Calories
355
Total fat
14g
Total carbohydrates
15g
Total protein
44g
Sodium
0mg
Cholesterol
0mg
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