Low Fat Chicken Roll-Ups Recipe

Low Fat Chicken Roll-Ups Recipe

Ingredients

• nonstick spray coating
• 3/4 cups thinly sliced celery
• 1/2 cup sliced fresh mushrooms
• 1/2 cup thinly sliced carrot
• 1 small onion, sliced
• 1 clove garlic, minced
• 7 1/2 ounces tomatoes
• 8 ounces tomato sauce
• 1 teaspoon dried italian seasoning, crushed
• 3/4 teaspoons sugar
• 3 medium chicken breasts, skinned, boned, and halved lengthwise
• 1/2 cup low-fat ricotta cheese
• 3 tablespoons grated parmesan cheese
• 1 tablespoon snipped fresh parsley
• 1/2 cup shredded mozzarella cheese, optional

Method

1. For sauce, spray a cold large saucepan with nonstick coating.
2. Add celery, mushrooms, carrot, onion, and garlic; cook till vegetables are tender.
3. Cut up tomatoes.
4. Stir undrained tomatoes, tomato sauce, Italian seasoning, and sugar into vegetables.
5. Bring to boiling; reduce heat.
6. Simmer, uncovered, 20 minutes or till mixture is reduced to 2 cups.
7. Meanwhile, place each chicken piece between two pieces of plastic wrap.
8. Pound with a meat mallet to about 1/4-inch thickness.
9. Stir together ricotta cheese, Parmesan, and parsley in a bowl.
10. Spoon about 1 1/2 tablespoons of the cheese mixture onto each chicken piece.
11. Fold in long sides of chicken pieces; roll up from short end.
12. Place chicken rolls, seam side down, in a 2-quart square baking dish.
13. Pour sauce over chicken.
14. Cover with plastic wrap, then foil, and refrigerate for 2 to 24 hours.
15. Before serving, remove plastic wrap.
16. Bake, covered with foil, in a 375°F oven for 35 to 40 minutes or till chicken is no longer pink.
17. If desired, sprinkle with mozzarella cheese and bake 4 minutes longer to melt cheese.
18. If desired, serve with hot cooked spinach fettuccine.
19. Makes 6 servings.
20. Nutrition facts per serving: 262 cal , 8 g total fat 2 g sat fat, 51 mg cholesterol, 327 mg sodium, 28 g carbohydrate , 8 g dietary fiber, 21 g pro
21. Daily Value: 12% vitamin.

A, 64% vitamin.

C, 14% iron.

1. Food exchanges: 1/2 fruit, 1 1/2 bread, 2 1/2 meat, 1/2 fat.

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