Janette's Chicken Parmesan Vegetable Roll-Ups |
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Prep Time: 35 Minutes Cook Time: 30 Minutes |
Ready In: 65 Minutes Servings: 4 |
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Ingredients:
1/2 cup fat-free ricotta cheese |
1/2 medium zucchini, diced |
1/2 cup chopped broccoli, blanched |
1 red pepper, seeded and diced |
2 tablespoons thinly sliced fresh basil leaves |
4 boneless, skinless chicken breast halves |
1 1/2 cups whole wheat bread crumbs |
2 egg whites, beaten |
salt and freshly ground black pepper |
1/2 cup white wine |
1 tablespoon olive oil |
2/3 cup fat-free tomato sauce |
1/4 cup grated part-skim mozzarella |
1/2 cup diced tomatoes |
Directions:
1. Preheat the oven to 350 degrees F.
2. In a mixing bowl, combine the ricotta, zucchini, broccoli, red pepper, and basil. Set aside.
3. Put the chicken breasts in a large plastic bag and pound until very thin and of even thickness. Remove chicken from bag. Spoon a dollop of the ricotta mixture near the bottom edge of 1 piece of chicken and roll it into a cylinder, around the filling, like a jelly roll. Repeat with remaining chicken.
4. Put the bread crumbs on a plate. Season the egg whites with salt and pepper. Heat the wine and olive oil in a large nonstick skillet. Dip the chicken roll-ups in the egg whites and then coat with bread crumbs. Place the roll-ups in the skillet and cook until golden brown on both sides, about 10 minutes.
5. Spread the tomato sauce in a shallow baking dish and place the chicken roll-ups over the sauce. Sprinkle with mozzarella. Bake for 30 minutes.
6. Divide the roll-ups among 4 plates, spooning some sauce over the top. Sprinkle with diced tomato and serve immediately.
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