Sun Dried Tomato & Basil-Stuffed Chicken Rollitini
Try this delicious recipe by IFBB bikini competitor Jennifer Celeste
* 4 skinless, boneless chicken breasts
* 8 slices sun-dried tomatoes (in olive oil)
* 1⁄4 cup fat-free ricotta cheese
* 3 tsp.kosher salt,divided
* 1⁄2 cup finely chopped fresh basil
* 2 egg whites,beaten
* 1⁄2 cup whole-wheat Panko bread crumbs
* 1 tsp. black pepper
* 1⁄2 tsp. garlic powder
* Nonstick cooking spray
1 / Preheat oven to 350 degrees F. Butterfly chicken breasts, then pound between clear wrap until they’re about 1⁄4- inch thick.
2 / Stir together sun-dried tomatoes, ricotta cheese and 1 teaspoon salt. Spread 1⁄4 of cheese mixture onto each chicken breast, then sprinkle basil on top. Roll up chicken breasts, tucking in loose pieces. Secure with toothpicks.
3 / Pour beaten egg whites into a flat dish. Mix breadcrumbs, remaining salt, pepper and garlic powder in a second flat dish.
4 / Dry rolled chicken breasts with a paper towel and place in egg whites, coat- ing completely. Then roll chicken in bread- crumb mixture until covered.
5 / Place chicken in a baking dish coated with nonstick cooking spray, leaving space between each breast. Bake for 45–50 minutes or until internal temperature reaches 165 degrees F. Let stand for 10 minutes before serving to help keep chicken moist.
Nutrition Facts (per serving): 215 calories, 31 g protein, 18 g carbs, 3.2 g fat, 2 g fiber
>> Besides providing lots of lean protein, chicken breast is a good source of the mineral selenium, which we know is critical for muscle strength and boosting the metabolism through better thyroid function.
>> Whole-wheat Panko bread crumbs can be hard to find. Look for them in select health-food stores, or use regular Panko or American whole-wheat breadcrumbs. You could also try wheat germ for additional health benefits or grated Parmesan cheese to drop the carbs.
Jennifer Celeste is an IFBB bikini competitor who attended the OC Culinary Art Institute and is currently training under the executive chefs at two of Orange County’s top-rated restaurants. She can be reached at email@example.com.