Janette's Chicken Parmesan Vegetable Roll-Ups

Total Time:
1 hr 5 min
Prep:
35 min
Cook:
30 min

Yield:
4 servings
Level:
Intermediate

NUTRITION INFO
Ingredients
  • 1/2 cup fat-free ricotta cheese
  • 1/2 medium zucchini, diced
  • 1/2 cup chopped broccoli, blanched
  • 1 red pepper, seeded and diced
  • 2 tablespoons thinly sliced fresh basil leaves
  • 4 boneless, skinless chicken breast halves
  • 1 1/2 cups whole wheat bread crumbs
  • 2 egg whites, beaten
  • Salt and freshly ground black pepper
  • 1/2 cup white wine
  • 1 tablespoon olive oil
  • 2/3 cup fat-free tomato sauce
  • 1/4 cup grated part-skim mozzarella
  • 1/2 cup diced tomatoes
Directions
  • Preheat the oven to 350 degrees F.

  • In a mixing bowl, combine the ricotta, zucchini, broccoli, red pepper, and basil. Set aside.

  • Put the chicken breasts in a large plastic bag and pound until very thin and of even thickness. Remove chicken from bag. Spoon a dollop of the ricotta mixture near the bottom edge of 1 piece of chicken and roll it into a cylinder, around the filling, like a jelly roll. Repeat with remaining chicken.

  • Put the bread crumbs on a plate. Season the egg whites with salt and pepper. Heat the wine and olive oil in a large nonstick skillet. Dip the chicken roll-ups in the egg whites and then coat with bread crumbs. Place the roll-ups in the skillet and cook until golden brown on both sides, about 10 minutes.

  • Spread the tomato sauce in a shallow baking dish and place the chicken roll-ups over the sauce. Sprinkle with mozzarella. Bake for 30 minutes.

  • Divide the roll-ups among 4 plates, spooning some sauce over the top. Sprinkle with diced tomato and serve immediately.


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