View Full Version : Baked Chicken Kiev

Kitchen Witch
October 28th, 2005, 01:21 PM
Baked Chicken Kiev

Prep: 15 min, Cook: 25 min.

* 1/4 cup low calorie margarine
* 2 Tbs. fresh parsley, minced
* 1/4 tsp. dried rosemary
* 1/8 tsp. garlic powder
* 2 boneless skinless chicken breasts, halved
* 2 Tbs. plus 2 tsp. skim milk
* 3-1/2 Tbs. fine breadcrumbs
* 3/4 lemon, cut into wedges
* round wooden toothpick

Combine margarine, parsley, rosemary, garlic and pepper to taste in a small mixing bowl. Shape margarine mixture into 4 2 inch long sticks; freeze until firm. Place each chicken breast half between 2 sheets of waxed paper and flatten to 1/4 inch thickness with a meat mallet or rolling pin. Place 1 margarine stick in the center of each chicken breast; fold ends over margarine and roll up, beginning with long side. Secure each end with wooden toothpicks. Dip chicken rolls into the milk and coat thoroughly with breadcrumbs. Bake at 400°F for 25 minutes until browned. Arrange chicken on a serving platter, spoon juices from pan over the top, garnish with lemon wedges and serve.

Per serving: calories 184, fat 7.1g, 35% calories from fat, cholesterol 53mg, protein 22.5g, carbohydrates 7.0g, fiber 0.8g, sugar 1.3g, sodium 255mg, diet points 4.6.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.1, Bread: 0.3, Lean meat: 0.0, Fat: 1.1, Sugar: 0.0, Very lean meat protein: 2.7