SERVES 4 / PREP: 15 MINUTES / COOK: 40 MINUTES / TOTAL: 55 MINUTES
This chicken is sure to excite your taste buds, and it’s a lean replacement for spicy fried wings. Don’t concern yourself with getting the roll-ups perfect. Either way, they will still turn out tender and delicious. And you can spoon any leftover cheesy spinach that may have bubbled over during cooking right on top.
Nonstick cooking spray
4 (4-ounce) boneless, skinless chicken breasts
4 ounces pepper Jack cheese, shredded
1 cup cooked spinach (steam 2 to 3 cups fresh spinach in the microwave for 2 minutes)
1¾ tablespoons Cajun Seasoning (here)
2 tablespoons whole-wheat bread crumbs
2 teaspoons extra-virgin olive oil
1 Preheat the oven to 350°F degrees. Coat a 9-by-13-inch baking dish with cooking spray and set aside.
2 Using a meat tenderizing mallet, flatten the chicken breasts to ¼-inch thickness. Set aside.
3 In a small bowl, mix together the cheese and cooked spinach.
4 In another small bowl, mix to combine the Cajun seasoning and bread crumbs.
5 Spoon about 2 tablespoons of the cheese and spinach mixture onto each chicken breast. Roll up each chicken breast, and secure with one or two toothpicks.
6 Place the chicken seam-side up in the baking dish.
7 Using a pastry or marinade brush, brush each chicken roll-up with the olive oil. Sprinkle the seasoned bread crumbs over each roll-up.
8 Bake for 35 to 40 minutes, or until the chicken juices run clear and the topping begins to brown. Serve immediately.
Per Serving (1 chicken roll-up): Calories: 241 Total fat: 10g Sodium: 453mg Total carbs: 2g Sugar: 0g Fiber: 1g Protein: 32g
Post-Op Servings
1 stuffed chicken breast