Chicken Parmesan Rollup
Instead of breading and frying your chicken parm, this version uses very low-calorie spices to add flavor and a touch of oil to cook the chicken and veggies. It's a nice way to enjoy an American favorite without the guilt.
- 2 skinless, boneless chicken breasts
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly cracked pepper, divided
- 1/2 teaspoon paprika
- 1/2 teaspoon ground mustard
- 1/2 teaspoon granulated garlic
- 1 cup baby spinach
- 1/4 cup olive oil, divided
- 1/2 cup grated parmesan cheese
- Preheat oven to broil. Slice chicken breasts in half, lengthwise (a serrated/bread knife is best for this). Place each piece of chicken (one at a time) between two pieces of plastic wrap or parchment paper. With a mallet or ice cream scoop, beat chicken until about 1/3-inch thick. Season each side of chicken breasts with 1/8 teaspoon each salt and pepper, followed by 1/4 teaspoon each paprika, mustard, and granulated garlic. Set aside.
- Over medium-high heat, saute chopped onion in two tablespoons olive oil with salt and pepper. When translucent, add spinach and another 1-2 tablespoons olive oil. Turn off heat. Cover 2-4 minutes to cook spinach.
- Divide vegetable mixture among chicken breasts. Divide parmesan cheese between breasts. Roll chicken and veggies. Place on foil-lined baking sheet, crease side down. Broil for 12-15 minutes. Remove from oven and let sit 5 minutes before enjoying!
- Recipe by Luci Petlack, Ph.D., of Luci's Morsels.
Per serving: 543 kcal cal., 38 g fat (9 g sat. fat), 912 mg sodium, 2 g fiber, 2 g sugar, 43 g pro.. Percent Daily Values are based on a 2,000 calorie diet