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Carb Free, Low Fat

Yield: 8 servings

For an interesting lower-fat twist, use the Sun-Dried Tomato Pesto on p. 124.

4 chicken breasts
8 tablespoons Pesto (see p. 124)
1 tablespoon olive oil
non-stick cooking spray
3 scallions, sliced (see Tip on p. 42)
1 small onion, peeled and diced
2 cloves garlic, peeled and finely minced
salt and pepper to taste
1 bay leaf
2 cups dry white wine
1 tablespoon soy or regular flour
1/3 cup water, or chicken or meat stock

Wash chicken breasts. Pat dry and pound thin. Spread 2 tablespoons pesto on each. Roll up and secure with toothpick or small skewer.
Heat oil and cooking spray in a non-stick skillet over medium heat.
Add scallions, onion and garlic. Simmer until soft and golden.
Add the prepared chicken rolls and brown over low heat, turning until all sides are golden. Add salt, pepper, bay leaf and wine. Simmer for 10 minutes.
Mix flour with chicken stock until smooth. Add to the skillet and simmer for another 15 minutes.
Turn chicken occasionally. Remove from heat, cool and refrigerate.
Warm before serving. Don’t warm for an extended period, or the chicken will dry out. Serve with 2 tablespoons of sauce.
Variation:
For a low-carb, low-fat stuffing: Steam 2 cups of broccoli. Drain and mash well. Add 1/4 teaspoon whole-grain mustard, 1/4 teaspoon regular mustard, 1/2 teaspoon soy sauce, garlic powder, salt and pepper to taste. Use in the above recipe instead of pesto.

Nutrition Facts
pesto brocolli
stuffing stuffing
Serving size (roll) 1 1
(oz) 4 4
(g) 120 120
Calories 155 105
Protein (g) 15.6 15.6
Carbs (g) 1 2
Fat (g) 6.5 3
Sat. Fat (g) 0.8 0.8
Cholesterol (mg) 44 44
Sodium (mg) 120 90
Calcium (mg) 27 25
Fiber (g) 1 1
Exchanges:
Lean meat protein 2 2
Fat 1/2 -