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Baked Protein Cheesy Chicken Rolls

High in protein, great for fitness


Eating chicken can get boring and cheese is generally not good for you but this recipe is not only new and delicious, but it's also high in protein and good for you.

900g boneless skinless chicken breasts (8 110g pieces)
1 cup whole wheat Italian style bread crumbs
6 tbsp grated low fat Parmesan cheese, divided
140g fresh baby spinach
1 clove minced garlic and olive oil for sautéing
½ cup part-skim ricotta cheese
6 egg whites
85g cottage cheese
1 cup marinara sauce
fresh basil for topping

Prep the chicken: Cut the chicken into 8 pieces and pound the pieces until they are thin (for quick cooking) and have expanded in surface area (for more filling). Place the breadcrumbs in a shallow bowl with 2 tablespoons of Parmesan cheese and set aside.

Prep the filling: Chop the spinach and sauté it with the garlic and just a drizzle of olive oil for 2-3 minutes or until just barely wilted. Combine the sautéed spinach with the ricotta, Parmesan cheese, and 2 of the egg whites. Place the remaining egg whites in a separate shallow bowl and set aside.

Assemble the chicken: Oil the bottom of a large baking dish and preheat the oven to 450 degrees. Place one piece of chicken on a flat working surface. Put a spoonful of ricotta-spinach filling right in the middle and roll the chicken up so that the edges meet to form a “seam”. Dip the entire chicken roll in egg whites, and then roll it in the breadcrumbs. Place in a baking dish, seam side down. Repeat for the remaining 7 pieces of chicken. Bake for 25 minutes.

Finishing touches: After 25 minutes, the chicken should be cooked through (white on the inside) and browned on the top. Cover the chicken with the marinara sauce and cottage cheese. Bake for another 3-5 minutes or until cheese is melting. Sprinkle with fresh basil.

Yields 8 Servings

Nutritional Information (per serving)

Calories - 328kcal
Protein - 36.2g
Carbs - 18.9g
Fat - 5g

Muscle buiding chicken rolls

Tagged: Dinner


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