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Wednesday, October 29, 2014

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Healthy Chicken Kiev

Healthy Chicken Kiev
This tasty chicken dish is sure to put a feather in your cap. Most people can't imagine that chicken kiev can actually be healthy, but we're proving it can be.
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At a glance
Main Ingredient
Cooking Method
Difficulty
Cooking Lite
Healthy Eating
Makes
4 servings
Ingredients
    1/4 cup low calorie margarine
    2 Tbsp. fresh parsley, minced
    1/4 tsp. dried rosemary
    1/8 tsp. garlic powder
    2 boneless skinless chicken breasts, halved
    2 Tbsp. plus 2 tsp. skim milk
    3-1/2 Tbsp. fine breadcrumbs
    3/4 lemon, cut into wedges
    round wooden toothpick
Methods/steps
Preheat oven to 400. 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. 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. Bake at 400°F for 25 minutes until browned. Arrange chicken on a serving platter, spoon juices from pan over the top, garnish with lemon wedges and serve.
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