Chicken Breast Rollups : 2 Servings
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
6 oz. Chicken Breast (no skin)1/4 c. Flour2 t. Dijon Mustard (or 2 good squirts)1 oz. Provolone Cheese (or mozzarella or fresh parmesan)1 T. Olive OilCooking Spray 1 Large Can Tomatoes (diced or crushed)
1. Put the flour on a dinner plate or waxed paper and sprinkle with salt & pepper. Set aside.
2. Pound both sides of the chicken with a meat tenderizer until it is very thin (or until you are no longer mad at the world).
3. If you are working with one piece of meat, cut it into 2 pieces. If you had a really tough day, it looks like hamburger right now - that's okay. It will work out.
4. Spread mustard on each piece of chicken and top with 1/2 ounce of cheese.
5. Roll the chicken as you would a sleeping bag and coat with flour on all sides.
6. If roll is coming apart, secure with 1 or 2 toothpicks (unless it looks like hamburger - then you might just need a little more flour and squish it together really hard - mud pie, lump of chicken, same thing).
7. Heat oil in skillet over medium heat.
8. Put the chicken in the skillet.and spray the top of the chicken with cooking spray. Brown on all sides. If the pan starts to get dry, add a little water to the pan.
9. Pour tomatoes in the skillet. Lower heat to simmer and cook 5-10 minutes, until chicken is cooked all the way through.
Makes 2 servings.
Number of Servings: 2
Recipe submitted by SparkPeople user KARENSUEBURTON.
2. Pound both sides of the chicken with a meat tenderizer until it is very thin (or until you are no longer mad at the world).
3. If you are working with one piece of meat, cut it into 2 pieces. If you had a really tough day, it looks like hamburger right now - that's okay. It will work out.
4. Spread mustard on each piece of chicken and top with 1/2 ounce of cheese.
5. Roll the chicken as you would a sleeping bag and coat with flour on all sides.
6. If roll is coming apart, secure with 1 or 2 toothpicks (unless it looks like hamburger - then you might just need a little more flour and squish it together really hard - mud pie, lump of chicken, same thing).
7. Heat oil in skillet over medium heat.
8. Put the chicken in the skillet.and spray the top of the chicken with cooking spray. Brown on all sides. If the pan starts to get dry, add a little water to the pan.
9. Pour tomatoes in the skillet. Lower heat to simmer and cook 5-10 minutes, until chicken is cooked all the way through.
Makes 2 servings.
Number of Servings: 2
Recipe submitted by SparkPeople user KARENSUEBURTON.
Nutritional Info Amount Per Serving
- Calories: 308.7
- Total Fat: 11.9 g
- Cholesterol: 59.1 mg
- Sodium: 799.4 mg
- Total Carbs: 23.3 g
- Dietary Fiber: 5.8 g
- Protein: 27.3 g
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