PER SERVING (entire recipe): 293 calories, 6g fat, 750mg sodium, 19.5g carbs, 7.5g fiber, 2g sugars, 43g protein -- PointsPlus® value 7*
How do you make guilt-free chicken Parmesan even MORE fun? Roll it up, baby!
Ingredients:
1/4 cup Fiber One Original bran cereal
1 tbsp. reduced-fat Parmesan-style grated topping, divided
1/4 tsp. Italian seasoning
1/8 tsp. garlic powder
1/8 tsp. onion powder
1 stick light string cheese
One 5-oz. raw boneless skinless lean chicken breast cutlet, pounded to 1/2-inch thickness
Dash each salt and black pepper, or more to taste
1/4 cup canned stewed tomatoes with Italian seasoning (about 3 pieces), patted dry
1 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
Optional dip: low-fat marinara sauce
Directions:
Preheat oven to 350 degrees. Spray a baking pan with nonstick spray and set aside.
Place cereal in a sealable plastic bag and, removing as much air as possible, seal. Using a meat mallet (or other heavy utensil), carefully crush cereal to a breadcrumb-like consistency through the bag. Add 1/2 tbsp. Parm-style topping, as well as the Italian seasoning, garlic powder, and onion powder. Shake to mix, and set aside.
Break string cheese into thirds and place in a blender or food processor -- blend at high speed until shredded/grated. (Or tear into pieces and roughly chop.) Set aside.
Place chicken cutlet flat on a clean and dry surface; season with salt and black pepper. Evenly place stewed tomatoes in the center of the cutlet and sprinkle with string cheese shreds and remaining 1/2 tbsp. Parmesan topping. Carefully roll up cutlet over the filling. (It will be STUFFED! Don't worry if it doesn't look perfect.) If needed, secure with toothpicks. Lightly cover all exposed areas of the chicken with egg substitute. Using your fingers or a spoon, coat with breadcrumb mixture.
Place chicken roll in the baking pan. Cover with foil, and bake in the oven for 20 minutes.
Carefully remove foil and return pan to the oven, uncovered, to bake until chicken is cooked through, about 15 minutes.
Let cool slightly, remove toothpicks (if using) and, if you like, serve with marinara sauce for dipping!
MAKES 1 SERVING