Chicken Kiev

recipe

Yield:

4 servings (serving size: 1 chicken roll)

Recipe from

Nutritional 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

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

Preparation

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.

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.

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

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

Preheat oven to 425°.

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.

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.

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.

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

Note:

Oxmoor House Healthy Eating Collection

January 2002
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