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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 300.4
  • Total Fat: 4.8 g
  • Cholesterol: 62.9 mg
  • Sodium: 647.2 mg
  • Total Carbs: 27.8 g
  • Dietary Fiber: 3.3 g
  • Protein: 36.0 g

View full nutritional breakdown of Rie's Chicken Roulade calories by ingredient
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Rie's Chicken Roulade

Submitted by: YAZMAMA

Introduction

This is a nice, healthy meal for a cool night. I serve it with couscous but anything is fine This is a nice, healthy meal for a cool night. I serve it with couscous but anything is fine
Number of Servings: 1

Ingredients

    4 boneless, skinless chicken breasts
    1 cup spinach
    1 cup low fat, shredded cheddar cheese
    2 egg whites (for dipping)
    1 cup flour (for coating)
    1 Tbs. olive oil
    4 thin, smal slices of fresh tomato

    Topping:
    1 cup diced tomato
    1/2 cup chop spinach
    2 Tablespoon red wine vinegar
    1/2 cup low sodium/low fat chicken broth
    basil, salt, pepper to taste.

    1. Preheat oven to 325. Place breast, smooth side down. Top with enough spinach, cheese and 1 slice of tomato to cover. Fold in ends and roll tight. Place seam side down on plate. Repeat for each breast.

    2. Divide flour into 2 dishes. Coat chicken in flour, dip in egg, repeat in flour. Shake off excess.

    3. In saute pan heat oil over medium heat. Brown each roulade and place on baking sheet that has been covered with a light cooking spray. Put in oven for 20 min.

    4. In small pan, combine topping ingredients, bring to a boil and cook for 2 min.

    5. Cut roulades into 1 in slices and top w/sauce. ENJOY!

Directions

Makes 4 servings.

Number of Servings: 1

Recipe submitted by SparkPeople user YAZMAMA.






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