My amazing husband is a jujutsuka; which is to say he practices traditional japanese jujitsu. He has been training for years and is testing for his brown belt this coming weekend. Leading up to that day, I want to provide him with the best nutrition to fuel his body. He will surely need it. It will take all he’s got to complete it and I know he will do great. We have been by each other’s side for more than half of my life and I probably know him better than he knows himself. I know he likes this chicken dish and it’s packed with protein and iron. It’s also a great source of calcium. Using low-fat cheese means fewer calories for those of us watching our waistlines.
- 1/2 cup part-skim ricotta cheese
- 1/4 cup shredded part-skim mozzarella cheese
- 2 Tbs grated Parmesan cheese
- 1 cup chopped cooked spinach
- 4 chicken cutlets (4 oz each), pounded 1/4 inch thick
- 1 tsp butter
For the Sauce
- 3/4 cup skim milk
- 1/2 cup chicken broth
- 1 Tbs cornstarch
- 1 tsp butter
- 3/4 cup cheddar cheese
Preheat oven to 400F. In a small bowl, combine ricotta, mozzarella, and parmesan. Mix well.
Drain spinach well. Spread 1/4 cup of spinach over cutlet. Spread cheese mixture over the spinach. Starting with the short end, tightly roll up cutlets, jelly-roll style.
In a medium nonstick skillet, melt butter over medium-high heat. Add cutlets; cook turning frequently, until browned, about 2 minutes.
Place in a baking dish.
To prepare sauce, in a small bowl, stir together milk, broth, and cornstarch. Melt butter in same skillet over medium heat. Add milk mixture; cook, stirring constantly, until mixture boils. Remove from heat. Stir in cheddar. Pour over cutlets.
Bake until browned and bubbling, about 15 minutes. Serve chicken immediately.
Recipe from Healthy Meals in Minutes
Calories: 310 Carbohydrates: 7 g Protein: 40 g Fat: 12g