Chicken Roulades with Spinach and Mushrooms

Looks and tastes like a million without bankrupting your fat budget.

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Elegant and delicious--a winner of a dinner! Skinless, low-fat chicken breasts are rolled around a luscious spinach-portobello mixture, cooked to perfection, and then sliced to show off the swirls of filling inside.

Prep time 20 min.
Cook time 23 min.
Serves 4

You Will Need
1 large portobello mushroom
4 scallions, sliced
1 package (10 ounces) fresh spinach, cleaned and coarsely chopped
2 tablespoons plain dry bread crumbs
2 tablespoons grated Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon pepper
4 boneless, skinless chicken breast halves (5 or 6 ounces each)
1/2 cup reduced-sodium chicken broth

What to Do
1. Preheat oven to 350ºF. Remove stem from mushroom; coarsely chop cap. Coat large nonstick ovenproof skillet with nonstick cooking spray and set over medium-high heat. Sauté mushroom and scallions until mushroom is tender, about 5 minutes. Stir in spinach and cook until wilted, about 2 minutes; transfer vegetables with slotted spoon to large bowl. Add bread crumbs, Parmesan, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Toss to coat.

2. Pound chicken breasts between two sheets of plastic wrap to 1/4 inch thick. Sprinkle with remaining salt and pepper. Spread 2 heaping tablespoons spinach filling on each breast to about 1/2 inch from edges. Starting at one of the narrower ends, roll up. Secure roulades with toothpicks.

3. Coat skillet again with cooking spray; set over high heat. Add roulades, seam-side down and cook until browned all over, about 6 minutes. Pour in broth. Cover skillet and transfer to oven. Bake chicken until juices run clear, about 8 minutes.

4. To serve, remove picks from roulades. Diagonally cut chicken into 1/2-inch slices. Serve, drizzled with pan drippings.

Cook’s Clue
Placing roulades seam-side down in skillet to brown seals them closed, helping to prevent them from unrolling.

Health Hint
Spinach contains many heart-friendly nutrients and vitamins, such as vitamin A and C, folate, and magnesium. The beta-carotene (vitamin A) and antioxidant (vitamin C) synergize to prevent cholesterol from oxidizing, sticking, or building up in blood vessel walls, causing heart attack or stroke. The magnesium in spinach helps lower blood pressure and protects against heart disease.

Round Out the Meal
Serve with spaghetti and broiled tomato halves topped with a sprinkling of seasoned bread crumbs. For dessert, poach peeled pears in cranberry juice.

Per serving
215 calories / 13% from fat
1 g saturated fat, 3 g total fat
84 mg cholesterol
531 mg sodium
8 g total carbohydrate
4 g dietary fiber
38 g protein

From Cooking Smart for a Healthy Heart

 

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