Under 300 Calories-Spinach Stuffed Chicken Parmesan!

        Spinach Stuffed Chicken Parmesan

This is a very easy meal to make. Low in calories, and quick to make. The chicken 

was very moist and delicious. At 281 calories 


each, this is a great "waist watcher". I ate this for lunch the next day and it was even better warmed up. Will make this again. 

  Ingredients:

My chicken breasts are approx 10 ounces each so I halved them.

Pound chicken flat

Add oil and garlic to skillet

Add spinach. Mix well. Cook until 

wilted and remove from heat

Add parmesan, salt and pepper

I squeezed a little of the liquid out of my spinach

Spread on chicken

Roll up

Secure with toothpicks

I sprayed my dish with cooking oil

Roll chicken in egg

Then breadcrumbs

Put in dish seam side down

Bake in oven for 20 minutes

Combine tomato sauce, basil, and oregano.

Pour over chicken

Sprinkle with mozzarella and Parmesan

Bake uncovered for 10-15 minutes longer or 165 degrees

Serve 

Spinach Stuffed Chicken Parmesan Recipe:

4 cups fresh spinach

2 garlic cloves, minced

2 teaspoons olive oil

2 tablespoons grated Parmesan cheese, divided

1/4 teaspoon each salt and pepper

4 boneless skinless chicken breast halves (4 oz each)

1/2 cup dry whole wheat bread crumbs (I used panko bread crumbs)

1 egg, lightly beaten

2 cans (8oz each) no salt added tomato sauce   

1 teaspoon each dried basil and dried oregano

3/4 cup shredded part skim mozzarella cheese

Preheat oven to 375 degrees. (I grill mine)

In a large skillet, cook and stir the spinach and garlic in oil just until wilted. Drain. Stir in 1 tablespoon parmesan cheese, salt and pepper.

Pound chicken breasts with a meat mallet to 1/2 inch thickness. Spread each with 1 tablespoon spinach mixture. Fold the chicken in half enclosing filling. Secure with toothpicks.

Place bread crumbs and egg in separate bowl. Dip chicken in egg, then roll in crumbs to coat. Place seam side down in an 8 inch square baking dish coated with cooking spray. Bake, uncovered, 20 minutes.

Meanwhile, in a large bowl, combine tomato sauce, basil and oregano.  After chicken has baked for 20 minutes, pour sauce over chicken. Sprinkle with mozzarella cheese and remaining parmesan cheese. Bake uncovered, 10-15 minutes longer or until a thermometer reads 165 degrees. Discard toothpicks before serving.

Per Serving:

281 calories

10 grams fat (4 Grams sat. fat.)

104 mg chol

432 sodium

14 grams carb

2 grams fiber

31 grams protein

Diabetic Exchanges: 4 lean meat, 1 starch, 1/2 fat.

I served this with   easy-beans-potatoes

Enjoy!

xoxo

Lenetta