Ingredients:
Nonstick cooking spray
2 1/2 cups low-sodium marinara sauce*
4 (4 ounces each) boneless, skinless chicken breasts
4 slices (1 ounce each) low moisture-part skim mozzarella cheese
2 cups fresh baby spinach leaves
4 tablespoons grated Parmesan cheese
Red pepper flakes
*Choose a marinara sauce with less than 800mg sodium per cup. You may use frozen sauce or jarred sauce.
Instructions:
1. Preheat oven to 400°F. Spray baking dish with vegetable oil cooking spray and coat the bottom of the baking dish with 1 cup marinara sauce.
2. Place one chicken breast between 2 sheets of plastic wrap on a cutting board. Roll and pound with a rolling pin until meat is about 1/4-inch thick. Repeat with remaining chicken breasts.
3. Press 1/2 cup spinach leaves on each chicken breast.
4. Place 1 slice mozzarella cheese on each and roll up tightly, pressing firmly.
5. Place each chicken roll seam side down in baking dish and cover with remaining marinara.
6. Cover with aluminum foil and bake at 400°F for 35 minutes.
7. Remove aluminum foil and continue baking at 400°F 10 minutes. Garnish with 1 tablespoon grated Parmesan cheese and red pepper flakes to taste.
Nutritional Information:
Nutrients per Serving:
Calories 318 (36% of calories from fat)
Total Fat 12g
Protein 37g
Carbohydrate 12g
Cholesterol 88mg
Sodium 819mg
Dietary Fiber 3g
Saturated Fat <1g
Dietary Exchanges: 5 Lean Meat, 1 Vegetable
