Spinach Chicken Roll for One....6 Pts
Oct 23, 2006 13:27:09 GMT -8
Post by carol on Oct 23, 2006 13:27:09 GMT -8
Spinach Chicken Roll for One
1 Tbsp. finely chopped onion
1 tsp. olive oil
3 cups fresh baby spinach
1/4 tsp. dill weed
1 boneless, skinless chicken breast half, 6 oz.
2 tbsp. crumbled feta cheese
In a nonstick skillet, sautee onion in oil over medium heat until tender.
Add spinach; cook & stir 2-3 minutes or just until wilted.Stir in dill. Remove from heat.
Flatten chicken to 1/4 inch thickness.
Place spinach mixture and feta cheese down the center; fold one side over filling & roll up tightly. Secure with a toothpick.
Place seam side down in the skillet. Cover & cook over medium heat for 15-20 minutes or until chicken juices run clear, turning occasionally.
Discard toothpick.
Yield: 1 serving
281 calories, 11 grams fat{3 grams saturated}5 grams carbs, 3 grams fiber, 40 grams protein.
Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat
WW Points: 6
Source: Cooking for 2, Summer 2006
1 Tbsp. finely chopped onion
1 tsp. olive oil
3 cups fresh baby spinach
1/4 tsp. dill weed
1 boneless, skinless chicken breast half, 6 oz.
2 tbsp. crumbled feta cheese
In a nonstick skillet, sautee onion in oil over medium heat until tender.
Add spinach; cook & stir 2-3 minutes or just until wilted.Stir in dill. Remove from heat.
Flatten chicken to 1/4 inch thickness.
Place spinach mixture and feta cheese down the center; fold one side over filling & roll up tightly. Secure with a toothpick.
Place seam side down in the skillet. Cover & cook over medium heat for 15-20 minutes or until chicken juices run clear, turning occasionally.
Discard toothpick.
Yield: 1 serving
281 calories, 11 grams fat{3 grams saturated}5 grams carbs, 3 grams fiber, 40 grams protein.
Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat
WW Points: 6
Source: Cooking for 2, Summer 2006