Baked Mozzarella Chicken Rolls

This takes some prep time, but I guarantee it will be worth it.  All of the flavors, textures and cheesy goodness will please both you, AND your family.  I adapted this from a recipe originally by Pinch of Yum, and shared in one of my secret Facebook groups.  I counted ALL of the calories/protein in the egg and the bread crumbs but I doubt it will all get used.

 

Ingredients:

• 2 pounds boneless skinless chicken breasts
• 1 cup Panko bread crumbs
• 6 Tablespoons grated parmesan cheese
• 5 ounces fresh baby spinach
• 1 clove minced garlic
• ½ cup part skim ricotta cheese
• 1/3 cup egg whites or egg substitute
• 3 ounces thinly sliced fresh mozzarella cheese
• 1 cup marinara sauce (I use a Trader Joe’s pasta sauce at 45 calories per ½ cup)
• Fresh basil for the finishing touches

Directions:

1. Cut the chicken into 8 four ounce pieces and pound them until they are thin to allow for quick cooking and more filling
2. Place the breadcrumbs in a shallow bowl with 2 tablespoons of parmesan cheese, mix with a fork and set aside
3. Chop the spinach and mince the clove of garlic.  Spray a pan with olive oil spray (I use my Misto) and sauté until the spinach is just barely wilted.  (2-3 minutes)
4. Combine the sautéed spinach with the ricotta, parmesan and 2-3 tablespoons of the egg white/substitute
5. Place the remaining egg whites/egg substitute ina shallow bowl and set aside
6. Preheat oven to 450 degrees.  Prepare a large baking dish by spraying with non stick spray (I use coconut oil spray for this- NOTHING sticks to it)
7. Place one piece of chicken on a flat work surface.  Put a spoonful of the ricotta spinach filling right in the middle and roll the chicken up so that the edges meet to form a seam
8. Dip the entire chicken roll into the egg whites/substitute and then roll it in the breadcrumbs
9. Place in your prepared baking dish seam side down.
10. Repeat for the rest of the chicken
11. Bake for 25 minutes at which point the chicken should be cooked through
12. Remove from oven, cover the chicken with the marinara sauce and slices of fresh mozzarella
13. Bake for another 3-5 minutes until the cheese is melting.
14. Sprinkle with fresh basil and serve hot

Nutrition:  Makes 8 servings each with approximately

• 259 calories and
• 35.1 grams protein