Chicken Roll-Ups


Chicken Roll-Ups

Chicken Roll-Ups

Yield

Makes 4 servings

Ingredients

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.

Preparation

  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
Calories 318
Calories from Fat 36 %
Total Fat 12 g
Saturated Fat <1 g
Cholesterol 88 mg
Carbohydrate 12 g
Fiber 3 g
Protein 37 g
Sodium 819 mg

Dietary Exchange

Vegetable 1
Meat 5

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