A reduced calorie version of the classic Russian dish!
4 boneless, skinless chicken breasts – pounded to 1/4 inch thickness
1/4 teaspoon black pepper
2 garlic cloves, minced or pressed
8 teaspoons fresh chives, minced
4 strips skim mozzarella cheese (I have also used the shredded, bagged cheese with fine results)
1 large egg white
1 tablespoon skim milk
1 tablespoon water
1/4 cup unsifted flour (I use whole wheat pastry, or chickpea flour)
1/3 cup dry bread crumbs
1 tablespoon unsalted butter or margarine
Sprinkle one side of the chicken breasts with the garlic, pepper, and half of the chives. Lay one strip of the cheese in the center of each chicken breast, tuck the ends up and then fold in the sides (jelly-roll style), fastening each “roll” with toothpicks to keep it together.
In a shallow dish, whisk together the egg white, milk and water. Place the flour and bread crumbs in separate shallow dishes or plates. Dip the chicken rolls in the flour, then in the egg mixture, then in the bread crumbs to coat evenly. Arrange the chicken on cooling rack or glass dish and place in the refrigerator, uncovered, for at least 20 minutes (this will help the bread crumbs adhere to the chicken so that all of the breading does not fall off when cooked.)
Preheat the oven to 350 degrees, and melt the butter or margarine in a large skillet. Place the chicken rolls in the skillet and brown for about 2 minutes on all sides (about 8 minutes total). Transfer the chicken to an ungreased baking dish and bake for 15 to 20 minutes.
Once finished, sprinkle the chicken with the remaining chives, if desired, and serve along with your favorite vegetables and dinner rolls.
Makes 4 servings. Per serving: 249 calories, 6 g total fat, 2 g saturated fat, 0 g trans fat, 13 g carbohydrates, 2 g fiber, 0 g added sugar, 32 g protein, 193 mg sodium, 67 mg cholesterol.