Baked Herbed Chicken
It isn't fried chicken, but it's delicious and better for you. Fat-free cream cheese fills the baked chicken and the sauce uses reduced-sodium broth.
Ingredients
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4 medium chicken breast halves, skinned and boned (about 1-1/2 to 2 pounds total)
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1/2 cup fat-free cream cheese
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1/4 cup finely chopped red or green sweet pepper
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1/2 teaspoon snipped fresh rosemary or tarragon or 1/4 teaspoon dried rosemary or tarragon, crushed
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Nonstick cooking spray
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Coarsely ground black pepper
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1/2 cup reduced-sodium chicken broth
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2 tablespoons dry white wine or 1 tablespoon lemon juice
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1 tablespoon butter or margarine
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1 tablespoon snipped fresh chives
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2 teaspoons cornstarch
Directions
1.
Place each chicken breast half, boned side up, between 2 pieces of clear plastic wrap. Working from the center to the edge, pound lightly with the flat side of a meat mallet to 1/8-inch thickness. Remove the clear plastic wrap.
2.
Top each chicken piece with 2 tablespoons of the cream cheese and 1 tablespoon of the chopped sweet pepper. Sprinkle with the rosemary or tarragon. Fold in the sides. Roll up, jelly-roll style, pressing the edges to seal. Secure the rolls with wooden toothpicks, if necessary.
3.
Coat a large skillet with nonstick cooking spray. Cook the chicken rolls over medium-high heat for 3 to 4 minutes or until lightly browned, turning to brown all sides. Remove to an 8x8x2-inch baking dish. Sprinkle with pepper. Bake, uncovered, in a 375 degree F oven for 25 to 30 minutes or until chicken is no longer pink.
4.
Meanwhile, in a small saucepan, combine the chicken broth, wine or lemon juice, and cornstarch. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Remove from heat. Stir in butter or margarine. Serve over chicken rolls. Sprinkle with the snipped chives. Makes 4 servings.
Nutrition information
Calories 237, Total Fat 8 g, Saturated Fat 3 g, Cholesterol 99 mg, Sodium 190 mg, Carbohydrate 3 g, Fiber 0 g, Protein 36 g.
Percent Daily Values are based on a 2,000 calorie diet
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