Nutritious Meal To Try

Here is a great new recipe that I am sure going to be trying... best part is its nutritious! I've listed the dietary guide below the recipe for those following your calories, carbohydrates and sodium intake. 

"Chicken Kiev Served over Orzo
& your choice of Vegetables"

Ingredients:

1/4 C. low calorie margarine (try the unsalted)

2 Tbs. fresh parsley, minced

1/4 tsp. dried rosemary

1/8 tsp. garlic powder

2 boneless skinless chicken breasts, halved

2 Tbs. plus 2 tsp. skim milk

3 1/2 Tbs. fine breadcrumbs

3/4 lemon, cut into wedges

2 servings of cooked Orzo

Directions

1. Preheat oven to 400°F

1. Combine margarine, parsley, rosemary, garlic and pepper to taste in a small mixing bowl. Shape margarine mixture into 4 2 inch long sticks; freeze until firm.

2. Place each chicken breast half between 2 sheets of waxed paper and flatten to 1/4 inch thickness with a meat mallet or rolling pin. Place 1 margarine stick in the center of each chicken breast; fold ends over margarine and roll up, beginning with long side. Secure each end with wooden toothpicks. Dip chicken rolls into the milk and coat thoroughly with breadcrumbs. 

3. Bake for 25 minutes until browned. 

4. Arrange chicken on a serving platter, spoon juices from pan over the top, garnish with lemon wedges and serve over orzo pasta and your choice of vegetables. 

Per serving: calories 184, fat 7.1g, protein 22.5g, carbohydrates 7.0g, fiber 0.8g, sugar 1.3g, sodium 255mg       

-C-

Recipe found at mealsforyou.com , image found at flicker.com