Ingredients:
- 1 14 .5- oz can crushed san marzano or fire-roasted tomatoes 5 or 6 fresh basil leaves , torn into small pieces
- cooking spray
- instant polenta , for serving (optional)
Directions:
- Position a rack in the upper third of the oven and preheat to 450 degrees F. Cook the broth, garlic, tomatoes and basil in a skillet over medium-high heat, stirring occasionally, until slightly thickened, about 15 minutes. Season with salt and pepper. Cover to keep warm.
- Season the chicken with salt and pepper; place smooth-side down on a work surface. Sprinkle with the parsley and mozzarella. Starting at the short end, roll up to enclose the filling. Secure with a toothpick.
- Mix the parmesan and breadcrumbs in a shallow dish. Put the egg white in another dish and beat until foamy.
- Mist a cast-iron skillet with cooking spray. Dip the chicken rolls in the egg white, then coat with the breadcrumb mixture. Place in the skillet, seam-side down. Sprinkle with any remaining breadcrumbs and mist with cooking spray. Bake until cooked through, about 20 minutes. Serve with the tomato sauce, and polenta, if desired.
- Per serving: Calories 355; Fat 14 g (Saturated 7 g); Cholesterol 105 mg; Sodium 848 mg; Carbohydrate 15 g; Fiber 2 g; Protein 44 g
- Photograph by Antonis Achilleos
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 250.66 Kcal (1049 kJ) | ||
| Calories from fat | 135.64 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.07g | 23% | |
|---|---|---|---|
| Cholesterol | 45.47mg | 15% | |
| Sodium | 617.69mg | 26% | |
| Potassium | 151.07mg | 3% | |
| Total Carbs | 9.89g | 3% | |
| Sugars | 0.91g | 4% | |
| Dietary Fiber | 0.56g | 2% | |
| Protein | 18.5g | 37% | |
| Vitamin C | 5.2mg | 9% | |
| Iron | 0.7mg | 4% | |
| Calcium | 431.5mg | 43% | |
| Amount Per 100 g | |||
| Calories | 153.02 Kcal (641 kJ) | ||
| Calories from fat | 82.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.2g | 23% | |
|---|---|---|---|
| Cholesterol | 27.76mg | 15% | |
| Sodium | 377.07mg | 26% | |
| Potassium | 92.22mg | 3% | |
| Total Carbs | 6.04g | 3% | |
| Sugars | 0.56g | 4% | |
| Dietary Fiber | 0.34g | 2% | |
| Protein | 11.29g | 37% | |
| Vitamin C | 3.2mg | 9% | |
| Iron | 0.4mg | 4% | |
| Calcium | 263.4mg | 43% | |
* 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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