SO I found a recipe for baked mozzarella chicken rolls, and I modified to make it a little more heart healthy. I have to admit I would have really loved a heavy cream sauce, but this actually was really good and full of flavor! (Nutritional Info below...)
* 3 large chicken breasts
* 1/2 to 3/4 cup whole wheat bread crumbs
* 6 tbsp grated parmesan cheese
* Salt & pepper to taste (I also added in some oregano and garlic powder)
* 5 oz fresh spinach
* 1/2 cup part-skim ricotta cheese
* 1 large clove of garlic, minced
* 1-2 tbsp EVOO
* 1/3 cup egg whites (I used whites from 3 eggs)
* fresh mozzarella - I used a generous slice for each roll
* marinara sauce of your choice
* fresh basil
Servings: 6 • Serving Size: 1 stuffed breast • Calories: 195 • Fat: 7 g • Protein: 24.2 g • Carb: 7.2 g • Fiber: 1.5 g
~ Preheat the oven to 450. With the 3 chicken breasts, slice them in half - so you get 6 thin-sliced breasts. In a gallon bag, put each thin sliced breast and beat with a mallet to make thinner. Next, sauté the garlic and EVOO until golden brown, and then add the spinach for a few minutes until wilted. Remove the mix and put in a mixing bowl; add in the ricotta and 4 tbsp of the parm and mix together for the filling. In a separate bowl, combine the bread crumbs and the rest of the parm with the spices; in yet another shallow bowl, put your egg whites. NOW you get to combine everything....
On each thin chicken breast, place a scoop of the spinach cheese mix and then roll up, leaving the seam down. Dip the roll into the egg whites (getting some on all sides) and then into the breadcrumb mix...place seam-side down in a 9x13 baking dish. Bake for about 25 minutes on 450.
After the 25 minutes, take the pan out of the oven and layer the mozzarella, a scoop or so of the marinara (amount depending on how saucy you want it!) and garnish with slices of fresh basil. Put back in the oven and cook for an additional 5 minutes so the cheese melts. NOTE: I made some with the cheese on top of the marinara, and some with it under - just to try both!