Directions:
- Preheat oven to 400.
- Place each chicken piece between wax paper. Pound lightly with the flat side of a meat mallet into a rectangle about 1/8 inch thick.
- Top chicken with tomato, cheese, garlic, herbs, and pepper. Fold in long sides of chicken and roll into a spiral. Secure with toothpicks.
- Spray a 2-quart square baking dish with nonstick spray. Set aside.
- In a shallow dish combine egg white and water.
- In another shallow dish combine cornflake crumbs and the 3/4 teaspoon herbs.
- Dip each roll into the egg mixture, then roll in crumb mixture to coat.
- Place coated rolls in prepared dish.
- Bake for 20 to 25 minutes or until chicken is tender and no longer pink.
- Remove toothpicks. If desired, slice rolls; serve with spaghetti sauce over pasta.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 183.07 Kcal (766 kJ) | ||
| Calories from fat | 29.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.29g | 5% | |
|---|---|---|---|
| Cholesterol | 52.38mg | 17% | |
| Sodium | 468.54mg | 20% | |
| Potassium | 332.91mg | 7% | |
| Total Carbs | 17.65g | 6% | |
| Sugars | 2.09g | 8% | |
| Dietary Fiber | 0.92g | 4% | |
| Protein | 20.45g | 41% | |
| Vitamin C | 3.4mg | 6% | |
| Iron | 0.1mg | 0% | |
| Calcium | 36.9mg | 4% | |
| Amount Per 100 g | |||
| Calories | 128.62 Kcal (539 kJ) | ||
| Calories from fat | 20.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.31g | 5% | |
|---|---|---|---|
| Cholesterol | 36.8mg | 17% | |
| Sodium | 329.17mg | 20% | |
| Potassium | 233.89mg | 7% | |
| Total Carbs | 12.4g | 6% | |
| Sugars | 1.47g | 8% | |
| Dietary Fiber | 0.65g | 4% | |
| Protein | 14.37g | 41% | |
| Vitamin C | 2.4mg | 6% | |
| Iron | 0.1mg | 0% | |
| Calcium | 25.9mg | 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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