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Recipe courtesy of Christina Deyo and Janette Barber

Show: Lighten Up!

Episode: Candlelight Cooking

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Total:: 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.

My Private Notes

Name: Janette's Chicken Parmesan Vegetable Roll-Ups
Prep time: P0Y0M0DT0H35M0.000S
Cook time: P0Y0M0DT0H30M0.000S
Total time: P0Y0M0DT1H5M0.000S
Yield: 4 servings
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

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