Directions:
- Combine first 4 ingredients in a small bowl, stirring well. Shape into 4 balls; place on a small plate, and freeze 20 minutes or until firm.
- Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, 1/8 teaspoon salt, and pepper in a shallow dish or plate.
- Combine milk and egg whites in a small bowl; stir with a whisk until well-blended.
- Combine breadcrumbs, 1/4 teaspoon salt, and paprika in a shallow dish or plate.
- Preheat oven to 425°.
- Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin.
- Spoon 1 teaspoon lemon juice over 1 side of each chicken breast. Place 1 herb ball in center of each chicken breast. Fold long sides of chicken over herb ball; tuck in ends, and secure with wooden picks.
- Working with 1 roll at a time, completely dust with flour mixture, shaking off any excess. Dip in milk mixture, and coat with breadcrumb mixture. Place on a baking sheet coated with cooking spray. Lightly coat each roll with cooking spray.
- Bake at 425° for 20 to 25 minutes or until done. Remove wooden picks to serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 229.37 Kcal (960 kJ) | ||
| Calories from fat | 101.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.22g | 17% | |
|---|---|---|---|
| Cholesterol | 16.73mg | 6% | |
| Sodium | 488.07mg | 20% | |
| Potassium | 175.34mg | 4% | |
| Total Carbs | 21.56g | 7% | |
| Sugars | 4.19g | 17% | |
| Dietary Fiber | 0.89g | 4% | |
| Protein | 10.1g | 20% | |
| Vitamin C | 3.7mg | 6% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.6mg | 3% | |
| Calcium | 35.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 189.83 Kcal (795 kJ) | ||
| Calories from fat | 83.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.29g | 17% | |
|---|---|---|---|
| Cholesterol | 13.84mg | 6% | |
| Sodium | 403.93mg | 20% | |
| Potassium | 145.11mg | 4% | |
| Total Carbs | 17.85g | 7% | |
| Sugars | 3.47g | 17% | |
| Dietary Fiber | 0.74g | 4% | |
| Protein | 8.36g | 20% | |
| Vitamin C | 3mg | 6% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.5mg | 3% | |
| Calcium | 29.5mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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