Chicken Parmesan Rollatini
This was originally a recipe from this months Food Network Magazine, but I didn't have all that they asked for so I made it my own. Plus I don't follow direction well...I like to do things my own way. As usual I encourage you to do the same.
You will need
Fire Roasted Tomatoes (1 Can)
Low Fat Mozzarella Cheese
1 Egg White
2 Chicken Breast pounded out to about 1/2" thick
Salt & Pepper
For the sauce I pureed 1/2 of a sweet onion, 1 large carrot, 1 spoon of minced garlic and a pinch of salt and pepper. The carrot adds extra veggie points and I like the sweetness it adds to the sauce. Saute this mixture in a nonstick pan lightly coated with cooking spray. Puree tomatoes if you like a fine texture marinara. Once veggies are tender add tomatoes and 4-5 Basil leaves tore into small pieces. I added garlic salt, more pepper and a little shot of Balsamic Vinegar for a little kick. If I wasn't feeding a little one I would have also done a sprinkle or two of Red Pepper flakes or Cayenne Pepper.
Simmer on low until pasta is ready.
I failed big time on the picture front today...sorry! But here it goes for you non visual learners. Pound chicken out using a heavy skillet or the flat side of a meat tenderizer. I put the chicken between two pieces of plastic wrap to avoid a mess. Season with salt and pepper. Turn Chicken smooth side down and sprinkle parsley and mozzarella over chicken, just enough to cover each piece, don't go all crazy with the cheese if you want this to be healthy. You are wanting a little taste of mozzarella. Roll from smallest end and secure with toothpicks.
Whip egg white until frothy and set aside. Mix 1/4 cup of bread crumbs with 1/4 cup of Parmesan cheese. Coat chicken in egg whites and bread crumbs. Lightly spray cast iron or a oven safe skillet with cooking spray and place chicken in seam side down. Bake at 450 for 20 minutes or until done.
I used this new Garden Delight pasta...its more bank for your pasta buck with a full serving of veggies in 4 oz...awesome!
Cook according to directions about 10 minutes after you put the chicken in the oven.
Hope you enjoy this as much as we did!
According to the FNM this chicken was 355 calories, I am not sure what my changes did to that number but really I couldn't have done that much damage! I sliced the chicken into 1/2 slices and each of us had 4 slices (about 1/2 of a chicken breast) and about 1 cup of the pasta tossed in the tomato marinara.