Join Our Newsletter
Get our best recipes and health tips delivered right to your inbox!
Romano cheese and spinach are rolled into a breaded chicken cutlet in this mouthwatering heart healthy chicken recipe. Finish off this easy rollatini with a decadent mushroom sauce and fresh parsley for a meal that’s sure to please.
This breaded chicken recipe is low calorie but packed with flavor. It combines succulent chicken, Romano cheese and spinach for a nutrient-dense meal that will appeal to adults and kids alike. High in protein (27 g) and low in saturated fat (3g), this recipe is a great option for those following a heart healthy diet. The diabetic-friendly chicken recipe is also low carb, with only 8g per serving. Another reason why this is the best chicken rollatini recipe is that each delectable serving has just over 200 calories!
Chicken rollatini is an Italian-inspired dish that not only looks pretty but tastes delicious. To make chicken rollatini, thin chicken breasts are rolled around a filling, typically cheese, herbs and vegetables. The rolled chicken is then breaded and cooked. This dish is often served with a sauce, such as marinara or Alfredo, and can be accompanied by pasta, rice or vegetables. The versatile dish can be customized with different fillings and sauces to suit your tastes.
Very often, the chicken rollatini you eat in restaurants is smothered in cheese and fried, adding lots of fat and calories to the dish. But this homemade chicken rollatini with spinach is healthier because it is a baked chicken recipe made with nutritious swaps that reduce the fat and calories. Our recipe for chicken rollatini uses olive oil instead of butter, whole wheat bread crumbs for added fiber and part skim mozzarella cheese to reduce the fat. The spinach provides vitamins and minerals without excess calories, resulting in a flavorful yet healthier version of this delicious chicken dinner recipe.
To make chicken rollatini healthier, use fresh vegetables and herbs to fill lean chicken breasts. If you add cheese, do so sparingly and use a low-fat version. Use just enough breadcrumbs on the exterior of the chicken to give it a crispy exterior but don’t overdo it to keep the carb count lower. And bake the chicken instead of frying it to cut down on the fat content. When it comes to the sauce, stick to a tomato-based sauce or enjoy the rich mushroom sauce in this healthy chicken recipe.
Recipe yields 8 servings
Preheat oven to 450°. Lightly coat a 13 x 9-inch glass baking dish with nonstick cooking spray.
In a skillet, heat the oil over medium heat until hot. Add the garlic and sauté for 30 seconds. Add the mushrooms and sauté until the liquid has evaporated, about 3 minutes. Remove from the heat and set aside.
In a shallow bowl, beat the egg whites lightly. In another shallow bowl, combine the bread crumbs with the grated cheese. Dredge each chicken cutlet in the egg whites, then in the bread crumbs, making sure to cover completely with the bread crumbs.
Arrange the breaded chicken cutlets on a flat work surface. Top each cutlet with a slice of mozzarella cheese and some spinach. Loosely roll each cutlet and secure with 1 or 2 toothpicks. Arrange the rolled cutlets in the prepared baking dish, seam side up.
Add the chicken broth, mushroom mixture, wine and lemon juice to the baking dish. Bake for 30 minutes, or until browned. Serve topped with the mushroom sauce and parsley.
Searching for other low calorie chicken recipes? We’ve got you covered! Whether you’re in the mood for a hearty meal or prefer a lighter chicken lunch recipe, you’ll find plenty to choose from on Health eCooks. And if you’re stumped about what to make for dinner tonight, check out these easy chicken dinner ideas.