Wednesday, January 7, 2009

Girls Over for Lunch

This weekend I am having 4 of my girlfriends over for lunch so we can ooh and ahh over the holiday photos of our grandkids! Naturally we are all watching our food intake to take off the holiday "extra". I can't remember where I got this recipe, but I have tried it once and it was definitely a keeper. I plated each roll individually with some arugula and champagne vinagarette and basil chiffonade. Added a few mandarin oranges on the side. Since I had the nutrition info, I added that for you as well. I can't wait to just sit and chat with my friends!
Chicken and Pesto Rolls
(makes 8 servings)
8 skinless, boneless, chicken breasts halves , about 5 ounces (150 g) each
salt (optional)
freshly ground pepper
6 cups, (1,440 ml) 98% fat free, no-salt-added canned chicken broth
basil for garnish
2/3 cup (156 ml) tightly packed basil leaves
3 scallions, white part and 1 inch (2.5 cm) green, chopped
1 clove garlic, cut into quarters
1 teaspoon (5 ml) dry-roasted sunflower seeds
salt (optional)
freshly grated pepper
3 to 4 teaspoons (15 to 20 ml) 98% fat free, no-salt-added canned chicken broth
1 tablespoon (15 g) grated Parmesan cheese
3 tablespoons (45g) dried unseasoned bread crumbs

1. One at a time place the chicken halves between two pieces of waxed paper. Pound to 1/4-inch thickness.
2. Cut pieces of cheese cloth into eight 8-inch (20 cm) squares.
3. Prepare the pesto: Place the basil leaves, scallion, garlic, sunflower seeds, salt (if using), and pepper in a blender or food processor fitted with a metal blade. Pulse on and off until minced. Slowly add enough broth to make a smooth thin mixture. Stir in cheese and bread crumbs.
4. Season the chicken breasts with salt (if using) Divide the pesto among the breasts leaving a border around each edge of each breast. Starting with the short end, roll up each breast enclosing the pesto completely. Place in cheese cloth and tie each end with kitchen twine tightly.
5. Place the chicken broth in a skillet. Bring to a boil, Reduce the heat and add the chicken rolls. Simmer about 20 minutes in a single layer until firm to the touch. Remove from the stock and remove and discard the cheese cloth.
6. Arrange on a platter and slice on the diagonal to serve. Garnish with extra basil.
Per serving:
182 calories (12% calories from fat), 35 g protein, 2 g total fat (0.7 g saturated fat), 2 g carbohydrates, trace dietary fiber, 83 mg cholesterol, 160 mg sodium
Diabetic exchanges:
4 very lean protein


  1. I wanna come. ;) lol. Enjoy your time with your friends! Are you getting hit with all this snow down there too??

  2. Linda --

    That recipe looks delicious. I am totally making it soon!

    I saw your comment about the glasses on my blog. What were you having trouble with? There is a weird measurement for the distance between your pupils that it asks for. I had my husband measure that with a measuring stick. On my daughter, she is 9 and her distance between wouldn't let her choose any of the glasses she wanted. So I fudged a little and increased the total until the order would accept it. She says that her glasses feel fine and she can see as well as she could with her old glasses. The rest of the measurements should be on your prescription. Let me know if I can help! Or you can email me too.



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