- 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
- 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
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.