POPCULTURE: SKINNY BRUSCHETTA STUFFED CHICKEN


 

Prep Time: 10 minutes
Cook Time: 25-30 minutes

Ingredients:

4 (4-ounce) boneless, skinless chicken breasts

¼ cup light Italian dressing

3 Roma tomatoes, diced

½ yellow onion, diced

3 tablespoons chopped fresh basil

1 teaspoon dried oregano

¼ cup reduced-fat shredded
mozzarella cheese

¼ teaspoon salt

½ teaspoon black pepper

½ teaspoon garlic powder

½ cup Italian panko bread crumbs

Preparation:

Preheat the oven to 375° F, and lightly coat a 13x9” baking dish with nonstick cooking spray.

Place the chicken breasts in between 2 pieces of plastic wrap, and using a meat mallet, pound them out to about ¼-inch thick.

Place the pounded chicken breasts in a gallon-size resealable bag with the Italian dressing, and marinate in the refrigerator for at least 30 minutes.

While the chicken is marinating, make the Bruschetta topping: In a medium mixing bowl, combine the tomatoes, onion, basil, dried oregano and cheese, then set aside.

When the chicken has marinated, allow the excess Italian dressing to drip off each chicken breast back into the bag, and then lay the chicken out flat on a large cutting board. Evenly
season each side with the salt, black pepper, and garlic powder.

Spoon the Bruschetta mixture on the short end of the chicken, then tightly roll each breast
and secure with a toothpick.

In a shallow baking dish, or on a large plate, spread the panko breadcrumbs out and roll each Bruschetta chicken in them to coat.

Transfer the coated chicken rolls to the prepared baking dish and top each one with the remaining Bruschetta mixture, then bake for 25-30 minutes, until done.

Yield: 4 servings
 


Nutrition Facts based on 1 chicken roll

Calories: 216

Calories from fat: 43

Fat: 5g

Saturated Fat: 2g

Cholesterol: 69mg

Sodium: 770mg

Carbohydrates: 17g

Fiber: 2g

Sugar: 5g

Protein: 28g

SmartPoints: 4


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