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Chicken Roll-Ups

Chicken Roll-Ups

Chicken Roll-Ups


Makes 4 servings


Nonstick cooking spray
2-1/2 cups low-sodium marinara sauce*
4 (4 ounces each) boneless skinless chicken breasts
2 cups fresh baby spinach leaves
4 slices (1 ounce each) low-moisture part-skim mozzarella cheese
4 tablespoons grated Parmesan cheese
Red pepper flakes

*Choose a marinara sauce with less than 800mg sodium per cup. You may use frozen sauce or jarred sauce.


  1. Preheat oven to 400°F. Spray baking dish with cooking spray. Coat bottom of 2-quart baking dish with 1 cup marinara sauce.
  2. Place one chicken breast between 2 sheets of plastic wrap on a cutting board. Roll and pound with rolling pin until meat is about 1/4-inch thick. Repeat with remaining chicken breasts.
  3. Press 1/2 cup spinach leaves on each chicken breast. Place 1 slice mozzarella cheese on each and roll up tightly, pressing firmly. Place rolls seam sides down in baking dish. Cover with remaining marinara sauce.
  4. Cover dish with foil and bake 35 minutes. Uncover and bake 10 minutes more. Garnish each serving with 1 tablespoon grated Parmesan cheese and red pepper flakes to taste.

Nutritional Information

Serving Size: 1 roll-up
Sodium 819 mg
Protein 37 g
Fiber 3 g
Carbohydrate 12 g
Cholesterol 88 mg
Saturated Fat <1 g
Total Fat 12 g
Calories from Fat 36 %
Calories 318

Dietary Exchange

Meat 5
Vegetable 1

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