Homemade Bistro Style Chicken And Tomato Rolls

sangita's picture

Jul. 23, 2013

It is always a challenge to prepare something new and exciting in your own kitchen. After all, how often can you eat out or take away food from your favorite eatery? Tasty it may be, but healthy...?
That's why I decided to try something at home, since at the end of the day, there is nothing that can beat a home cooked meal.

Ingredients

Fat free chicken cutlets 2
Low sodium canned tomatoes 1/2 Can (5 oz) (Pre
Black olives 2 Tablespoon (Leveled) , sliced
Low sodium roasted red bell peppers 1/2 Cup (8 tbs)
Low fat parmesan cheese 3 Tablespoon , grated
Low sodium chicken broth 1 Cup (16 tbs)
Salt To Taste
White pepper powder To Taste
Garlic powder with parsley To Taste
Onion 1 , minced
Garlic 4 Clove (20 gm) , minced
Olive oil cooking spray 4 (Sprays)
Unsalted butter 1 Teaspoon , melted (For brushing)

Directions

GETTING READY

1) Place the chicken cutlets on wax-paper and season one side with pinch of garlic and pepper powders.

2) Cover the cutlets with another piece of wax paper and pound the cutlets to widen and flatten them further.

MAKING

3) In a bowl combine the olives, grated cheese, roasted red pepper and diced tomatoes together.

4) Spoon this mixture onto the flattened out chicken cutlets, gently roll them up and secure with wooden picks.

5) Brush each roll with melted butter and season the exposed side with more pepper and garlic.

6) In a pan that is lightly coated at the bottom with olive oil spray, place the roll-ups and cook over a medium heat, turning over, until lightly brown on all sides.

7) Pour 1/2 of chicken broth into the pan, add some minced onion to season the mixture and cook for another 6 to 8 minutes until done.

FINALIZING

8) In a food processor, blend together, rest of the the roasted red peppers along with the remaining chicken broth and pepper powder until smooth to make a pepper sauce.

SERVING

9) Spoon over the pepper sauce on each of the chicken rolls, garnish with sliced olives and parmesan cheese, and serve hot immediately.

Recipe Summary

Difficulty Level: Medium
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 2

Nutrition Facts

Serving size

Calories 283Calories from Fat 113

 % Daily Value*

Total Fat 13 g20%

Saturated Fat 2 g10%

Trans Fat 0 g

Cholesterol

Sodium 431 mg17.96%

Total Carbohydrates 20 g6.7%

Dietary Fiber 3 g12%

Sugars 8 g

Protein 27 g54%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet