Thursday, March 29, 2012

Chicken Parmesan Rollatini

  • 1 cup fat-free low-sodium chicken broth
  • 1 clove garlic, sliced
  • 1 (14.5 oz) can fire-roasted diced or crushed tomatoes
  • 5 or 6 fresh basil leaves, chopped
  • Salt and freshly ground black pepper
  • 4 thin (1/8 inch-thick) chicken cutlets
  • 1/4 cup chopped fresh parsley
  • 6 oz. shredded reduced fat mozzarella cheese (about 1 cup)
  • 1/4 grated (or shredded) reduced fat Parmesan cheese
  • 1/4 cup whole wheat breadcrumbs
  • 1 large egg white
  • Cooking spray

What you need to do: 

Pre-heat your oven to 350 degrees F. Combine the broth, garlic, tomatoes and basil in a skillet over medium-high heat, stirring occasionally, until slightly thickened, about 15 minutes. Season with salt and pepper. Cover to keep that baby warm.

Season chicken (salt & pepper) Place smooth-side down on a work surface. Sprinkle with the parsley and mozzarella. Starting at the short end, roll up to enclose the filling. Secure with a tooth pick. Mix your parmesan and breadcrumbs in a shallow dish. Put the egg white in another dish and beat until foamy.

Spray a cast-iron skillet with cooking spray. Dip the chicken rolls in the egg white, then coat with the breadcrumb mixture. Don't worry- it's fairly easy =)

Place in the skillet, seam-side down. Sprinkle with remaining breadcrumbs and mist with cooking spray. Bake until cooked through, about 25 minutes. Serve with the tomato sauce and enjoyyyyy!!! 

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