Janette's Chicken Parmesan Vegetable Roll-Ups Recipe

Name: Janette's Chicken Parmesan Vegetable Roll-Ups
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1/2 cup fat-free ricotta cheese; 1/2 medium zucchini, diced; 1/2 cup chopped broccoli, blanched; 1 red pepper, seeded and diced; 2 tablespoons thinly sliced fresh basil leaves; 4 boneless, skinless chicken breast halves; 1 1/2 cups whole wheat bread crumbs; 2 egg whites, beaten; Salt and freshly ground black pepper; 1/2 cup white wine; 1 tablespoon olive oil; 2/3 cup fat-free tomato sauce; 1/4 cup grated part-skim mozzarella; 1/2 cup diced tomatoes

Servings: persons

1/2 cup fat-free ricotta cheese
1/2 medium zucchini, diced
1/2 cup chopped broccoli, blanched
1 red pepper, seeded and diced
2 tablespoons thinly sliced fresh basil leaves
4 boneless, skinless chicken breast halves
1 1/2 cups whole wheat bread crumbs
2 egg whites, beaten
Salt and freshly ground black pepper
1/2 cup white wine
1 tablespoon olive oil
2/3 cup fat-free tomato sauce
1/4 cup grated part-skim mozzarella
1/2 cup diced tomatoes

1
Preheat the oven to 350 degrees F.
2
In a mixing bowl, combine the ricotta, zucchini, broccoli, red pepper, and basil.
3
Set aside.
4
Put the chicken breasts in a large plastic bag and pound until very thin and of even thickness.
5
Remove chicken from bag.
6
Spoon a dollop of the ricotta mixture near the bottom edge of 1 piece of chicken and roll it into a cylinder, around the filling, like a jelly roll.
7
Repeat with remaining chicken.
8
Put the bread crumbs on a plate.
9
Season the egg whites with salt and pepper.
10
Heat the wine and olive oil in a large nonstick skillet.
11
Dip the chicken roll-ups in the egg whites and then coat with bread crumbs.
12
Place the roll-ups in the skillet and cook until golden brown on both sides, about 10 minutes.
13
Spread the tomato sauce in a shallow baking dish and place the chicken roll-ups over the sauce.
14
Sprinkle with mozzarella.
15
Bake for 30 minutes.
16
Divide the roll-ups among 4 plates, spooning some sauce over the top.
17
Sprinkle with diced tomato and serve immediately.

376

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 1/2 cup fat-free ricotta cheese, 1/2 medium zucchini, diced, 1/2 cup chopped broccoli, blanched, 1 red pepper, seeded and diced, and more.

Yes, Janette's Chicken Parmesan Vegetable Roll-Ups falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Janette's Chicken Parmesan Vegetable Roll-Ups

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