Monday, September 28, 2009

Southwestern Chicken Roll-Ups

I made this for dinner tonight...super easy, fast, & delicious! It is also figure-friendly, always a plus! This recipe is actually from Cooking Light but I did change it up a bit. It took me roughly 8-10 minutes to prepare then it was ready for the oven. If you have never used milanesa, it is great! So much less fuss than actually boneless, skinless chicken breast and cheaper! That is all I buy now instead of regular chicken breast that you have to pound down or butterfly. After working at Sanderson Farms for two years, the less I have to touch chicken - the happier I am! I always keep regular breadcrumbs on hand. Tonight, I added black pepper and Mrs. Dash Southwest Chiptole seasoning to the breadcrumbs for extra seasoning. Also, I did not measure out the cream cheese, salsa, etc...I just added each on top (eye-balling what I thought looked good) and rolled them up.

1 pkg thinly sliced boneless, skinless chicken breast halves (known as milanesa) - 4 or 5 pieces normally come in a package
OR boneless, skinless chicken breast (pounded down to 1/4 inch thick)

6 tablespoons (3oz or more) 1/3 less-fat cream cheese

6 tablespoons salsa of your choice

6 tablespoons seasoned breadcrumbs (regular or Italian)

Pickled Jalapenos - optional

Preheat oven to 350 degrees.

If not using the thin sliced chicken breast,
then place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin.

Top each breast half with 1 to 2 tablespoon cream cheese, 1 to 2 tablespoon salsa, and a few jalapenos.
Roll up jelly-roll fashion, beginning at narrow end.

Dredge chicken rolls in breadcrumbs. Place rolls, seam sides down, on a baking sheet coated with cooking spray; lightly coat rolls with cooking spray. Bake at 350° for 25-30 minutes or until chicken is done.
I made 4 chicken roll-ups with this tonight.

Nutritional Information
Calories: 257 (20% from fat)
Fat: 5.8g
Protein: 41.7g
Carbohydrate: 6.9g
Fiber: 0.3g
Cholesterol: 109mg
Iron: 1.6mg
Sodium: 385mg
Calcium: 40mg

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