ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Chicken Kiev

Yield 4 servings (serving size: 1 chicken roll)

Ingredients

  • 1/4 cup yogurt-based spread (such as Brummel & Brown)
  • 1 tablespoon finely chopped fresh parsley
  • 1 tablespoon chopped fresh basil
  • 1 garlic clove, minced
  • 1/2 cup all-purpose flour
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/4 cup fat-free milk
  • 2 large egg whites
  • 1/2 cup dry breadcrumbs
  • 1/4 teaspoon salt
  • 1/4 teaspoon paprika
  • 4 (4-ounce) skinless, boneless chicken breast halves
  • 4 teaspoons fresh lemon juice
  • Cooking spray

Nutrition Information

  • calories 297
  • fat 7.3 g
  • satfat 1.6 g
  • protein 32 g
  • carbohydrate 23.6 g
  • cholesterol 66 mg
  • iron 2.5 mg
  • sodium 535 mg
  • caloriesfromfat 23 %
  • fiber 0.9 g
  • calcium 70 mg

How to Make It

  1. Combine first 4 ingredients in a small bowl, stirring well. Shape into 4 balls; place on a small plate, and freeze 20 minutes or until firm.

  2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, 1/8 teaspoon salt, and pepper in a shallow dish or plate.

  3. Combine milk and egg whites in a small bowl; stir with a whisk until well-blended.

  4. Combine breadcrumbs, 1/4 teaspoon salt, and paprika in a shallow dish or plate.

  5. Preheat oven to 425°.

  6. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin.

  7. Spoon 1 teaspoon lemon juice over 1 side of each chicken breast. Place 1 herb ball in center of each chicken breast. Fold long sides of chicken over herb ball; tuck in ends, and secure with wooden picks.

  8. Working with 1 roll at a time, completely dust with flour mixture, shaking off any excess. Dip in milk mixture, and coat with breadcrumb mixture. Place on a baking sheet coated with cooking spray. Lightly coat each roll with cooking spray.

  9. Bake at 425° for 20 to 25 minutes or until done. Remove wooden picks to serve.

Oxmoor House Healthy Eating Collection