- 1 cup fat-free low-sodium chicken broth
- 1 clove garlic, thinly sliced
- 1 14.5-ounce can crushed San Marzano or fire-roasted tomatoes
- 5 or 6 fresh basil leaves, torn into small pieces
- Kosher salt and freshly ground pepper
- 4 thin (1/8-inch-thick) chicken cutlets (4 ounces each)
- 1/4 cup chopped fresh parsley
- 6 ounces shredded part-skim mozzarella cheese (about 1 cup)
- 1/4 cup grated parmesan cheese
- 1/4 cup breadcrumbs
- 1 large egg white
- Nonstick cooking spray
- Polenta or your favorite side.
- Position a rack in the upper third of the oven and preheat to 450 degrees F. Cook 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 warm.
- Season the chicken with salt and 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 toothpick.
- Mix the parmesan and breadcrumbs in a shallow dish. Put the egg white in another dish and beat 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 in the skillet, seam-side down. Sprinkle with any remaining breadcrumbs and mist with cooking spray. Bake until cooked through, about 20 minutes. Serve with the tomato sauce, and polenta, if desired.
|Total Fat 16 g||24 %|
|Saturated Fat 9 g||46 %|
|Monounsaturated Fat 4 g|
|Polyunsaturated Fat 0 g|
|Trans Fat 0 g|
|Cholesterol 106 mg||35 %|
|Sodium 1199 mg||50 %|
|Potassium 104 mg||3 %|
|Total Carbohydrate 8 g||3 %|
|Dietary Fiber 1 g||4 %|
|Sugars 3 g|
|Protein 54 g||108 %|
|Vitamin A||19 %|
|Vitamin C||38 %|