You can serve these chicken breasts whole or, for a pretty presentation, slice them crosswise into medallions and fan them out on the plate. If prosciutto is unavailable, use thin slices of smoked ham. For a more intense flavor, use a stronger-tasting cheese, store-bought roasted peppers.
1. Preheat the oven to 425ºF. Spray a baking sheet with cooking oil.
2. Working with one at a time, place the chicken breasts between sheets of waxed paper and pound to an even 1/4-inch thickness.
3. Divide the prosciutto slices among the flattened chicken breasts. Sprinkle the grated cheese over top and finish with the roasted pepper strips. Starting at the short end, carefully roll the breasts up tightly. Secure the roll with a toothpick.
4. Whisk the egg with the water or milk in a small bowl. Put the breadcrumbs on a plate. Dip each chicken roll in the egg mixture, then in breadcrumbs.
5. Spray a non-stick skillet with cooking oil, add the vegetable oil and place over high heat. Brown the chicken on all sides, turning often, about 3 minutes.
6. Transfer to the prepared baking sheet and bake for 15 minutes, just until cooked through and no longer pink in the center. Remove the toothpicks before serving. Serve whole or sliced.
4 skinless boneless chicken breasts (about 1 lb)
1 oz sliced prosciutto (4 thin slices)
1/2 cup grated part-skim mozzarella cheese
1/2 cup or 1 small roasted red pepper cut into strips
2 Tbsp water or low-fat milk
1/2 cup dry seasoned breadcrumbs
2 tsp vegetable oil
Nutritional Analysis per Serving
Protein 34 g
Saturated Fat 1.6 g
Carbohydrates 14 g
Cholesterol 8 mg
Sodium 350 mg
Prep Time: 15 minutes
Cook Time: 18 minutes
Make Ahead: Pan-cook chicken breasts early in the day, cover and refrigerate. Bake just before serving, adding 5 minutes to the baking time.