French · Dinner
Fried Stuffed Chicken Rolls (Low-Calorie)
Chicken breast is pounded thin, stuffed with light herbed cream cheese and spinach, rolled and coated in seasoned panko, then oven-baked with a light oil mist instead of deep-frying. Dijon mustard and lemon brighten the filling, delivering a French bistro-style dish at a fraction of the usual fat and calories.
$5
20 minsPrep
25 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
368Calories
48.6gProtein
12.1gFat
14.8gCarbs
2.1gSugar
1.7gFiber
612mgSodium
161mgChol
5.3gSat Fat
870mgPotassium
180mgCalcium
2.6mgIron
0.5mcgVitamin B12
9mgVitamin C
low-calorie
gluten-free-adaptable
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Butterfly the chicken breast and pound it between plastic wrap to 1/4-inch thickness. Mince the garlic, finely grate the parmesan, and chop the parsley.
2
Sauté
Wilt the spinach in a nonstick pan over medium heat for 1 minute until collapsed, then drain and cool.
3
Mix
Combine the wilted spinach, cream cheese, garlic, Dijon mustard, and lemon zest until evenly combined.
4
Roll
Season the chicken with salt and pepper, spread filling along the center, roll tightly, and secure with toothpicks.
5
Dredge
Dip the roll in egg white, coat in panko and parmesan mixture, pressing gently to adhere on all sides.
6
Bake
Place seam-side down on a lined tray, mist with olive oil, and bake at 400°F for 22–25 minutes until golden and 165°F internal temperature.
7
Rest
Let the roll rest on the tray for 5 minutes so the filling sets and juices redistribute.
8
Plate
Remove the toothpicks, slice the roll into rounds, scatter with parsley, and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g chicken breast, butterflied
- 2 cup60g spinach
- 2.8 oz80g light cream cheese, softened
- 2 clove2 clove garlic
- 2 tsp2 tsp Dijon mustard
- 1 tsp1 tsp lemon zest
- 2/3 cup40g panko breadcrumbs
- 2 tbsp16g parmesan
- 1 tsp1 tsp olive oil, for misting
- 22 egg white, lightly beaten
- salt, to taste
- black pepper, to taste
- 2 tsp2 tsp fresh parsley, to finish
