Распечатать
E-mail
Add a photoПорций: 1
Ингредиенты
- 4 x boneless skinless chicken breasts (3-4 ounce each)
- 1 Tbsp. vegetable oil
- 1/2 tsp crushed garlic
- 3/4 c. diced sweet red pepper
- 1 Tbsp. water
- 2 Tbsp. minced fresh dill (or possibly 1/2 tsp dry dill weed)
- 2 Tbsp. dry bread crumbs
- 1 1/2 tsp grated Parmesan cheese
- 1 Tbsp. toasted pine nuts Salt and pepper
- 1/4 c. chicken stock or possibly water
- 1 1/2 tsp margarine
- 1 1/2 tsp all-purpose flour
- 3/4 c. 2-percent lowfat milk
- 1 Tbsp. grated Parmesan cheese
- 1 Tbsp. minced fresh dill (or possibly 1/4 tsp dry dill weed) Healthy pinch of paprika
Инструкции
- Preheat oven to 375 degrees F. Spray baking dish with non-stick vegetable spray. Place chicken between 2 sheets of waxed paper; lb. till flattened. Set aside.
- In non-stick skillet; heat oil; saute/fry garlic and red pepper for 3 min; stir in water. Transfer to food processor and puree; pour into bowl. Stir in dill, bread crumbs, cheese, pine nuts, and salt and pepper to taste, mixing well and adding a little water if too dry.
- Divide puree among chicken breasts; roll up and fasten with toothpicks. Place in baking dish; pour in stock. Cover and bake for about 15 min or possibly till chicken in no longer pink in inside. Transfer to serving dish.
- Sauce: Meanwhile, in saucepan, heat margarine; add in flour and cook, stirring, for 1 minute. Gradually add in lowfat milk and cook, stirring, till thickened, approximately 3 min. Stir in cheese, dill and paprika. Pour over chicken.
Languages
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 398g | |
| Calories 501 | |
| Calories from Fat 220 | 44% |
| Total Fat 24.89g | 31% |
| Saturated Fat 4.34g | 17% |
| Trans Fat 1.46g | |
| Cholesterol 114mg | 38% |
| Sodium 507mg | 21% |
| Potassium 733mg | 21% |
| Total Carbs 18.04g | 5% |
| Dietary Fiber 2.6g | 9% |
| Sugars 3.13g | 2% |
| Protein 49.46g | 79% |
