Easy Chicken Roll-ups

• 份量: 4 servings
• 活動時間: 25 minutes
• 總時間: 50 minutes

食材

2 tablespoons water

6 ounces (about 3 cups to 4 cups) fresh spinach

2 tablespoons minced garlic

Finely grated zest and juice of 1 large lemon

4 chicken cutlets (or 2 chicken breasts, skinned, deboned and thinly sliced into cutlets), about 1 pound

extra-virgin olive oil

1 cup breadcrumbs

4 ounces Swiss cheese, grated

1 tablespoon Worcestershire sauce

1 tablespoon butter, melted

步驟

Step 1

Position the rack in the middle of the oven and preheat to 375 degrees.

Step 2

Place the water in a glass bowl and add the spinach and garlic. Toss to combine. Place the bowl in the microwave and cook on HIGH for 2 to 3 minutes, or until the spinach is wilted and tender. Stir the lemon zest into the spinach.

Step 3

Brush each cutlet with oil and dredge both sides in the bread crumbs. Lay a cutlet flat and spoon a quarter of the spinach mixture onto the meat, spreading it evenly in the center of the cutlet and leaving about 1/4-inch border around the edges. Layer a quarter of the cheese on top of the spinach. Carefully roll the chicken up and secure with a toothpick. Repeat with the remaining ingredients.

Step 4

Lightly grease a medium baking dish with more of the oil and place the chicken rolls in the dish. (It's okay if they touch.) Pour the lemon juice and Worcestershire sauce over the chicken, then finish with a drizzle of the melted butter.

Step 5

Bake, uncovered, for 25 to 30 minutes, or until the internal temperature reads 165 on an instant-read thermometer. Do not overbake, or the chicken will be dry.

營養

• 每份大小: Per serving (using 1 tab
• 卡路里: 430
• 總脂肪: 19 g
• 飽和脂肪: 9 g
• 膽固醇: 115 mg
• 鈉: 350 mg
• 總碳水化合物: 26 g
• 膳食纖維: 2 g
• 總糖: 3 g
• 蛋白質: 38 g