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Chicken Breasts with Crabmeat Stuffing
Makes 4 servings
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Image © Publications International, Ltd.
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Chicken Breast with Crabmeat Stuffing
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Ingredients
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4
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boneless skinless chicken breasts (about 1 pound)
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3/4
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cup whole wheat cracker crumbs, divided
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3
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ounces canned crabmeat, rinsed twice and drained
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1/4
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cup fat-free mayonnaise
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2
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tablespoons grated Parmesan cheese
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2
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tablespoons finely chopped green onions
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2
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tablespoons fresh lemon juice
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1/4
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teaspoon hot pepper sauce
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1
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tablespoon dried parsley flakes
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1
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teaspoon paprika
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1
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teaspoon black pepper
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1/2
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cup low-fat (1%) milk
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1. Pound chicken breasts between two pieces of plastic wrap to 1/4-inch thickness using flat side of meat mallet or rolling pin.
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2. Combine 1/4 cup cracker crumbs, crabmeat, mayonnaise, cheese, green onions, lemon juice and pepper sauce in medium bowl. Divide filling among chicken breasts. Roll up each chicken breast from short side, tucking in ends; secure with toothpick.
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3. Combine remaining 1/2 cup cracker crumbs, parsley flakes, paprika and black pepper in medium bowl. Dip chicken in milk; roll in cracker crumb mixture. Reserve remaining milk. Place chicken in microwavable round or square baking dish. Cover with waxed paper. Microwave on HIGH 10 minutes or until chicken is no longer pink in center. Remove chicken from dish. Add reserved milk to pan juices; microwave on HIGH until sauce boils for at least 1 minute. Serve sauce over chicken.
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© Publications International, Ltd.
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Nutrients per Serving
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(1 stuffed breast with 1/4 of sauce)
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Calories
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246
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Calories from Fat
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17 %
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Total Fat
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5 g
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Saturated Fat
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2 g
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Cholesterol
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83 mg
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Carbohydrate
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21 g
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Fiber
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<1 g
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Protein
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30 g
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Sodium
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424 mg
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Dietary exchanges
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1-1/2 Starch
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3 Meat
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