CRAZYCOOKER
New member
8 skinless, boneless, chicken breasts halves , about 5 ounces (150 g) each
cheesecloth
salt (optional)
freshly ground pepper
6 cups, (1,440 ml) 98% fat free, no-salt-added canned chicken broth
basil for garnish
pesto
2/3 cup (156 ml) tightly packed basil leaves
3 scallions, white part and 1 inch (2.5 cm) green, chopped
1 clove garlic, cut into quarters
1 teaspoon (5 ml) dry-roasted sunflower seeds
salt (optional)
freshly grated pepper
3 to 4 teaspoons (15 to 20 ml) 98% fat free, no-salt-added canned chicken broth
1 tablespoon (15 g) grated Parmesan cheese
3 tablespoons (45g) dried unseasoned bread crumbs
1. One at a time place the chicken halves between two pieces of waxed paper. Pound to 1/4-inch thickness.
2. Cut pieces of cheese cloth into eight 8-inch (20 cm) squares.
3. Prepare the pesto: Place the basil leaves, scallion, garlic, sunflower seeds, salt (if using), and pepper in a blender or food processor fitted with a metal blade. Pulse on and off until minced. Slowly add enough broth to make a smooth thin mixture. Stir in cheese and bread crumbs.
4. Season the chicken breasts with salt (if using) Divide the pesto among the breasts leaving a border around each edge of each breast. Starting with the short end, roll up each breast enclosing the pesto completely. Place in cheese cloth and tie each end with kitchen twine tightly.
5. Place the chicken broth in a skillet. Bring to a boil, Reduce the heat and add the chicken rolls. Simmer about 20 minutes in a single layer until firm to the touch. Remove from the stock and remove and discard the cheese cloth.
6. Arrange on a platter and slice on the diagonal to serve. Garnish with extra basil.
Per serving: 182 calories (12% calories from fat), 35 g protein, 2 g total fat (0.7 g saturated fat), 2 g carbohydrates, trace dietary fiber, 83 mg cholesterol, 160 mg sodium
Diabetic exchanges: 4 very lean protein
cheesecloth
salt (optional)
freshly ground pepper
6 cups, (1,440 ml) 98% fat free, no-salt-added canned chicken broth
basil for garnish
pesto
2/3 cup (156 ml) tightly packed basil leaves
3 scallions, white part and 1 inch (2.5 cm) green, chopped
1 clove garlic, cut into quarters
1 teaspoon (5 ml) dry-roasted sunflower seeds
salt (optional)
freshly grated pepper
3 to 4 teaspoons (15 to 20 ml) 98% fat free, no-salt-added canned chicken broth
1 tablespoon (15 g) grated Parmesan cheese
3 tablespoons (45g) dried unseasoned bread crumbs
1. One at a time place the chicken halves between two pieces of waxed paper. Pound to 1/4-inch thickness.
2. Cut pieces of cheese cloth into eight 8-inch (20 cm) squares.
3. Prepare the pesto: Place the basil leaves, scallion, garlic, sunflower seeds, salt (if using), and pepper in a blender or food processor fitted with a metal blade. Pulse on and off until minced. Slowly add enough broth to make a smooth thin mixture. Stir in cheese and bread crumbs.
4. Season the chicken breasts with salt (if using) Divide the pesto among the breasts leaving a border around each edge of each breast. Starting with the short end, roll up each breast enclosing the pesto completely. Place in cheese cloth and tie each end with kitchen twine tightly.
5. Place the chicken broth in a skillet. Bring to a boil, Reduce the heat and add the chicken rolls. Simmer about 20 minutes in a single layer until firm to the touch. Remove from the stock and remove and discard the cheese cloth.
6. Arrange on a platter and slice on the diagonal to serve. Garnish with extra basil.
Per serving: 182 calories (12% calories from fat), 35 g protein, 2 g total fat (0.7 g saturated fat), 2 g carbohydrates, trace dietary fiber, 83 mg cholesterol, 160 mg sodium
Diabetic exchanges: 4 very lean protein
