This recipe makes 8 servings, so it's a great way to serve a crowd. Or, for fewer people, try the "cook once, eat twice" way of doing things-enjoy half of the rolls now, and save the others for a future meal.
Place each breast half between 2 pieces of plastic wrap. Working from the center to the edges, pound lightly with the flat side of a meat mallet into a rectangle about 1/8 inch thick. Remove plastic wrap.
In a small bowl combine tomatoes, Parmesan cheese, the 1/2 teaspoon Italian seasoning, and the pepper; spread over chicken rectangles. Fold in long sides of each chicken rectangle. Starting from a short side, roll up each chicken breast to enclose filling. Secure with wooden toothpicks.
In a shallow dish combine the egg white and water. In another shallow dish combine cornflakes and the 1 teaspoon Italian seasoning. Dip each chicken roll into the egg mixture. Roll in the crumb mixture to coat. Wrap each chicken roll in moisture- and vaporproof wrap. Freeze for up to 3 months.
Coat a 3-quart rectangular baking dish with nonstick cooking spray. Unwrap frozen chicken rolls; arrange, seam sides down, in prepared baking dish. Bake in a 375? oven about 45 minutes or until chicken is tender and no longer pink. Remove toothpicks. Slice chicken rolls. If desired, serve with warmed spaghetti sauce over hot cooked pasta. Makes 8 servings.
To bake without freezing: Arrange crumb-coated chicken rolls, seam sides down, in greased 3-quart rectangular baking dish. Bake in a 400? oven for 20 to 25 minutes or until chicken is tender and no longer pink. Serve as directed above.
Nutrition facts per serving: 129 cal. 4 g total fat (1 g sat. fat), 47 mg chol., 155 mg sodium, 5 g carbo., 1 g fiber, 19 g pro.
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Serving Size: 1 Serving (33g) | ||
Recipe Makes: 8 Servings | ||
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Calories: 13 | ||
Calories from Fat: 5 (38%) | ||
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Amt Per Serving | % DV | |
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Total Fat 0.6g | 1 % | |
Saturated Fat 0.3g | 1 % | |
Monounsaturated Fat 0.2g | ||
Polyunsanturated Fat 0.1g | ||
Cholesterol 1.4mg | 0 % | |
Sodium 25.5mg | 1 % | |
Potassium 75.3mg | 2 % | |
Total Carbohydrate 1.3g | 0 % | |
Dietary Fiber 0.4g | 2 % | |
Sugars, other 0.9g | ||
Protein 0.9g | 1 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 13
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