Easy Chicken Kiev
Got this off our local noon news today.. Sounds like it's right up our alley.. I've changed it around so that it fits our dietary requirements.
Chicken Kiev Roll-Ups
Air Date: 1/16/2007
6 servings
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1 tablespoon dried parsley
1 tablespoon dried chives
1/2 teaspoon garlic powder
6 boneless, skinless chicken breast halves (1-1/2 to 2 pounds total), pounded to 1/4-inch thickness
1/2 teaspoon Morton's Lite Salt/Or salt-alternative
1/2 teaspoon black pepper
3 tablespoons butter/butter substitute, cut into 6 equal slices
1 tablespoon Lite bread crumbs(LAWL recipe) - seasoned with spices/herbs of your choice
1/8 teaspoon paprika
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Preheat the oven to 350°F. Coat a 6-cup muffin tin with non-fat cooking spray.
In a small bowl, combine the parsley, chives, and garlic powder; set aside.
Season both sides of each chicken breast with the Lite salt and pepper then sprinkle 1 teaspoon of the parsley mixture on one side of each breast.
Place a slice of butter/butter substitute (ala Smart Balance) in the center of each piece of chicken and tightly roll up each breast, tucking in the sides as you roll. Place the rolls seam-side down in the muffin cups then sprinkle with the bread crumbs and paprika.
Bake for 25 to 30 minutes, or until no pink remains in the chicken and the juices run clear. Serve immediately.
I would say that one serving would equal: 1P, 1Fat, 1/2Starch (1 Tbsp of breadcrumbs split between 6 breasts hardly seems to count as a starch in my book!)
I'm going to try this later this week, I think.. I'll let you know how it turns out...
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