CHICKEN ROLL UPS

INGREDIENTS:

Nonstck cooking spray.
2 1/2 cups low sodium marinara sauce (lessthan 800 mg of sodium is best)
4 (4 ounces each) boneless chicken breasts.
4 (1 slice each) low moisture-part skim mozzarella cheese.
2 cups fresh baby spinach leaves.
4 tbls. grated Parmesan cheese.
Red pepper flakes.

DIRECTIONS:

1.) Preheat oven to 4oo*F. Spray baking dish with vegetable oil cooking spray, then coat the bottom with one cup marinara sauce.
2.) Place one chicken breast between 2 sheets of plastic wrap on a cutting board. Roll and pound with a rolling pin until breast is about 1/4 inch thick.(ouch! ) Repeat with remaining chicken breasts.
3.) Press 1/2 cup spinach leaves on each chicken breast.
4.) Place 1 slice mozzarella cheese on each and roll up tightly, pressing firmly.
5.) Place each chicken roll seam side down in baking dish and cover with remaining mozarela marinara.
6.) Cover with aluminum foil and bake at 400* for 35 minutes.
7.) Remove foil and continue baking at 400* for 10 more minutes. Garnish with 1 tablespoon of Parmesan cheese and red pepper flakes to taste.

Total fat 12g, Carbs 12g, calories 300 per serving. Bon-a-petite

Drool....
Writing it down as we speak! If I hadn't already stated dinner...
Emeril Who...ha ha. Move over Emeril - Chattys on a "roll" and pound!

Chatty's back to posting her recipes. I know whqat we're having for dinner for this week, but I'm buying these ingredients for one night next week. I like the added red peppers.

Fisherman's Soup

This soup is so good I bet you'll want two bowls full, and at only two (2) carbs per bowl, you can indulge!
Prep time: 15 minutes
Cook/Bake time: 30 minutes

Ingredients:
3 tlbs. olive oil
1/2 cup chopped celery
1 1/2 tsp. chopped garlic
3/4 cup dry white wine
3 plum tomatoes, chopped, or 1 cup canned, drained.
1/2 tsp. red pepper flakes.
4 cups water or fish stock.
6 (4oz.)frozen lobster tails, cut on underside with scissors.
1 lb. firm white fish fillets(such as cod,halibut or sea bass) cut into 2-inch pieces.
8 oz. medium raw shrimp, deveined.
1 tbls. chopped fresh rosemary.
1/4 cup chopped fresh parsley.
salt and pepper (I use sea salt-optional)
Chopped fresh parsley and extra virgin olive oil for garnish

Directions
1.) Heat olive oil in a large soup pot over medium high heat. Add celery and cook until softened, about 4 minutes. Add garlic and cook until aroma is released, about 30 seconds...
2.) Stir in wine, tomatoes and pepper flakes. Cook until almost all liquid evaporates, about 7 to 10 minutes. Add water and bring to a boil. Reduce heat and simmer uncovered for 20 minutes.
3.) Add lobster tails and cook four minutes. Add fish and cook three more minutes. Add shrimp and Rosemary and cook three more minutes. Addparsley and season to taste...
4.)Laddle soup into bowls and garnish with additional parsley and drizzle with olive oil...

Makes 4 large servings...165 cal., 7 gr. fat, 3 carbs (count em 3)....delishiosoo!!

Your recipes sound delicious! I hope I do them justice when I try to cook them!
Keep posting, keep posting!

Hey Cousin!
Keep the recipes coming! MMMM! Can't wait to try all the recipes you have posted.
Love you,
La
PS Did you get a new email address?

chatty, I'm sticking with the chicken roll-ups. We aren't big fish eaters, but if somenone made that for me I'd definitely eat it.

TOP OF THE MORNING MUFFINS

Now these are something really different for breakfast people just love...

Ingredients:
1 1/2 tbls. olive oil
1 cup diced red peppers (1/4 inch)
2/3 cup sliced green onions
1/2 cup California ripe olives, wedged.
1/2 cup (2 ounces) grated cheddar cheese
1 cup buttermilk
1 egg, beaten
2 cups all purpose flour
1 1/2 tbls. granulated sugar (or sweetener)
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/8 tsp. kosher salt

Directions:

1.) Place oil in large skillet over medium heat. Add red peppers, cook and stir 3 to 4 minutes until soft. Add green onion, then pour into medium bowl to cool.
2.) Preheat oven to 400*F. When veges are cool, mix in the olives, cheese, buttermilk and egg. Set aside.
3.) In large bowl, mix flour, sugar, baking powder,baking soda and salt. Stir olive mixture into dry mixtrure until just combined.
4.) Divide mixture into 8 lightly greased standard (2 5/8 inch)muffin cups and bake in oven for 25 to 28 minutes, until lightly browned.
5.) Transfer muffin pan to cooling rack and allow to cool for 5 minutes before serving...

Chatty,
I'm attempting the chicken roll-ups tonight, Wish me Luck! I'll let you know how I make out!
Thanks again for the recipe!

TVC, how were they? I got the ingredients yesterday.