Low Fat Chicken Recipes

Ingredients:

nonstick spray coating
3/4 cup thinly sliced celery
1/2 cup sliced fresh mushrooms
1/2 cup thinly sliced carrot
1 small onion, sliced
1 clove garlic, minced
7 1/2 oz tomatoes
8 oz tomato sauce
1 tsp dried italian seasoning, crushed
3/4 tsp sugar
3 medium chicken breasts, skinned, boned -and halved lengthwise
1/2 cup low-fat ricotta cheese
3 tbsp grated parmesan cheese
1 tbsp snipped fresh parsley
1/2 cup shredded mozzarella cheese, optional

Instructions:

For sauce, spray a cold large saucepan with nonstick coating. Add celery,
mushrooms, carrot, onion, and garlic; cook till vegetables are tender. Cut
up tomatoes. Stir undrained tomatoes, tomato sauce, Italian seasoning, and
sugar into vegetables. Bring to boiling; reduce heat. Simmer, uncovered, 20
minutes or till mixture is reduced to 2 cups.

Meanwhile, place each chicken piece between two pieces of plastic wrap.
Pound with a meat mallet to about 1/4-inch thickness.

Stir together ricotta cheese, Parmesan, and parsley in a bowl. Spoon about
1 1/2 tablespoons of the cheese mixture onto each chicken piece. Fold in
long sides of chicken pieces; roll up from short end. Place chicken rolls,
seam side down, in a 2-quart square baking dish. Pour sauce over chicken.
Cover with plastic wrap, then foil, and refrigerate for 2 to 24 hours.

Before serving, remove plastic wrap. Bake, covered with foil, in a 375°F
oven for 35 to 40 minutes or till chicken is no longer pink. If desired,
sprinkle with mozzarella cheese and bake 4 minutes longer to melt cheese.
If desired, serve with hot cooked spinach fettuccine.

Makes 6 servings.

Nutrition facts per serving: 262 cal., 8 g total fat (2 g sat. fat), 51 mg
cholesterol, 327 mg sodium, 28 g carbohydrate., 8 g dietary fiber, 21 g
pro. Daily Value: 12% vitamin. A, 64% vitamin. C, 14% iron.

Food exchanges: 1/2 fruit, 1 1/2 bread, 2 1/2 meat, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.



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Preparation Time: 0:00

Servings: 6