Janette's Chicken Parmesan Vegetable Roll-Ups

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.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

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

My Personal Notes

Saved locally in your browser — visible only to you.

How did you like this recipe?

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.

That's it — enjoy your meal!