Thank you so much to Sonja to posting this one for me!!!!
To be reviewed March 8th!
Greek Chicken Roulades with white-wine reduction.
Look for chicken breasts that are at least six ounces in weight - - they’ll be big enough to hold the filling when pounded thin and rolled.
Calories: 389
Makes 2 servings
Total time: 30 minutes
12 pitted kalamata olives, divided
3 Tbsp. fresh bread crumbs
3 Tbsp minced oil-packed sun-dried tomatoes
1 Tbsp. minced lemon zest
2 gloves garlic
1 tsp. dried oregano
2 boneless, skinless chicken breast halves (6 oz. each), trimmed of fat
2 tsp. extra-virgin olive oil
1/4 cup diced onion
1/4 cup dry white wine
1 ½ cups low-sodium chicken broth
1Tbsp. fresh lemon juice
1 tsp. cornstarch
Dice 6 olives; set aside. Process remaining 6 olives, bread crumbs, tomatoes, zest, garlic and oregano in a food processor until minced.
Using a meat mallet, pound chicken between plastic wrap to a thickness of 1/4 inch. Spread olive-tomato filling on chicken. (Text under photo: Spread olive-tomato filling to within 1/4 inch of the edge of pounded chicken breasts.) Roll chicken; secure with toothpicks. (Text under photo: Roll up chicken to enclose filling, starting at one short end. Use toothpicks to secure chicken rolls.)
Sauté roulades in oil in a large nonstick skillet over medium-high heat until browned, 4 minutes. Remove chicken to a plate. Add onion to the skillet; sauté 2 minutes. Add wine; cook until liquid is reduced by half, 1-2 minutes. Add broth. Bring mixture to a boil; add diced olives and chicken rolls.
Cover skillet; reduce heat. Simmer chicken rolls 10 minutes; remove chicken to a plate. Whisk together lemon juice and cornstarch; stir into sauce in skillet. (Text under photo: Add cornstarch mixture to liquid in the skillet. Simmer, stirring constantly, until sauce thickens.) Simmer for 1 minute. Slice rolls; serve with sauce.
Per service with sauce : 389 cal; 10g total fat (2g sat, 6g mono, 2g poly); 102 mg chol; 770 mg sodium; 19g carb (2g fiber, 5g total sugars); 45g protein; 3 mg iron; 64 mg calcium.
Creamy Orzo with feta and sun-dried tomatoes
Start boiling the pasta before making the roulades, then finish the orzo dish while the chicken simmers.
Calories: 293
Makes 2 servings
Total time: 30 minutes
1 ½ cups low-sodium chicken broth
½ cup dry orzo pasta (4 oz.)
2 Tbsp. minced oil-packed sun-dried tomatoes
2 Tbsp. crumbled feta cheese (1 oz.)
1/8 tsp. each kosher salt and ground black pepper
Bring broth to a boil in a small saucepan; stir in orzo. Return liquid to a boil. Cook orzo, uncovered, stirring occasionally, until the liquid is absorbed, 9 minutes. Remove saucepan from heat.
Stir tomatoes and feta into orzo, mixing until feta melts slightly. Season orzo mixture with salt and pepper. Serve with Chicken Roulades.
Per serving : 293 calories; 5g total fat (3g sat, 2g mono, 0g poly); 16mg chol; 424mg sodium; 47g carb (3g fiber, 4g total sugars); 13g protein; 2mg iron; 87mg calcium .
To be reviewed March 8th!
Greek Chicken Roulades with white-wine reduction.
Look for chicken breasts that are at least six ounces in weight - - they’ll be big enough to hold the filling when pounded thin and rolled.
Calories: 389
Makes 2 servings
Total time: 30 minutes
12 pitted kalamata olives, divided
3 Tbsp. fresh bread crumbs
3 Tbsp minced oil-packed sun-dried tomatoes
1 Tbsp. minced lemon zest
2 gloves garlic
1 tsp. dried oregano
2 boneless, skinless chicken breast halves (6 oz. each), trimmed of fat
2 tsp. extra-virgin olive oil
1/4 cup diced onion
1/4 cup dry white wine
1 ½ cups low-sodium chicken broth
1Tbsp. fresh lemon juice
1 tsp. cornstarch
Dice 6 olives; set aside. Process remaining 6 olives, bread crumbs, tomatoes, zest, garlic and oregano in a food processor until minced.
Using a meat mallet, pound chicken between plastic wrap to a thickness of 1/4 inch. Spread olive-tomato filling on chicken. (Text under photo: Spread olive-tomato filling to within 1/4 inch of the edge of pounded chicken breasts.) Roll chicken; secure with toothpicks. (Text under photo: Roll up chicken to enclose filling, starting at one short end. Use toothpicks to secure chicken rolls.)
Sauté roulades in oil in a large nonstick skillet over medium-high heat until browned, 4 minutes. Remove chicken to a plate. Add onion to the skillet; sauté 2 minutes. Add wine; cook until liquid is reduced by half, 1-2 minutes. Add broth. Bring mixture to a boil; add diced olives and chicken rolls.
Cover skillet; reduce heat. Simmer chicken rolls 10 minutes; remove chicken to a plate. Whisk together lemon juice and cornstarch; stir into sauce in skillet. (Text under photo: Add cornstarch mixture to liquid in the skillet. Simmer, stirring constantly, until sauce thickens.) Simmer for 1 minute. Slice rolls; serve with sauce.
Per service with sauce : 389 cal; 10g total fat (2g sat, 6g mono, 2g poly); 102 mg chol; 770 mg sodium; 19g carb (2g fiber, 5g total sugars); 45g protein; 3 mg iron; 64 mg calcium.
Creamy Orzo with feta and sun-dried tomatoes
Start boiling the pasta before making the roulades, then finish the orzo dish while the chicken simmers.
Calories: 293
Makes 2 servings
Total time: 30 minutes
1 ½ cups low-sodium chicken broth
½ cup dry orzo pasta (4 oz.)
2 Tbsp. minced oil-packed sun-dried tomatoes
2 Tbsp. crumbled feta cheese (1 oz.)
1/8 tsp. each kosher salt and ground black pepper
Bring broth to a boil in a small saucepan; stir in orzo. Return liquid to a boil. Cook orzo, uncovered, stirring occasionally, until the liquid is absorbed, 9 minutes. Remove saucepan from heat.
Stir tomatoes and feta into orzo, mixing until feta melts slightly. Season orzo mixture with salt and pepper. Serve with Chicken Roulades.
Per serving : 293 calories; 5g total fat (3g sat, 2g mono, 0g poly); 16mg chol; 424mg sodium; 47g carb (3g fiber, 4g total sugars); 13g protein; 2mg iron; 87mg calcium .
Erin
Mom to three wonderful 7th graders!
The time is flying by.
Mom to three wonderful 7th graders!
The time is flying by.