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.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (33g)|
|Recipe Makes: 8 Servings|
|Calories from Fat: 5 (38%)|
|Amt Per Serving||% DV|
|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
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
There are no reviews yet. Be the first!