Here is a recipe for rolled up chicken with marinara or use your fav pasta sauce which is what I do. I made this dish and froze half of it in seal a meal bags for latter on. One half of the chicken I used regular cheese and the other I used a cheese substitute since I can't eat dairy. The recipe comes from an older copy of " Diabetic Cooking". Truly, this is a great diet cooking mag even if you are not a diabetic. I think Weight Watchers can figure out their points because they also give the meals in exchanges as well as nutrient servings.
NON STICK COOKING SPRAY
21/2 cups low-sodium marinara sauce (choose a sauce with less than 800mg sodium per cup)
4 ( 4oz each , skinless chicken breast )
4 slices ( 1 ounce each-part skim mozzarella cheese )
2 cups fresh baby spinach
4 tablespoons grated Parmesan cheese Red pepper flakes
( I modified my recipe here... I used the cheese here instead of the Parmesan on top. I used my Salt Grass Seven Spice Seasoning here instead of pepper flakes for more flavor. I used Kroger's Roasted Peppers and Onion pasta sauce which actually had more salt in it since I don't have a salt problem. I hate red pepper flakes and did not use them. If you don't like spinach, you still may love this dish. The baby spinach is very mild and the pasta sauce makes it blend into the flavors. The seasoning gives this dish a kick. I cut down two of the servings so that I would have three oz servings instead of 4 oz servings. I gave my husband the larger pieces. I grilled the left over chicken and froze it to put on those Kashi frozen meals since they don't have enough protein in them for my lunch.:teeth1
DIRECTIONS:
1.Preheat oven to 400 f. Spray baking dish with pam and coat the baking dish with one cup of the sauce.
2.Place one chicken breast between two sheets of plastic and pound out to 1/4 inch thick. Repeat with remaining breast.
3.Press 1/2 cup spinach leaves on each chicken breast
4. Place one slice cheese on top of spinach
5. Roll up breast tightly pressing firmly to make each roll tight. Lay down in pan seam side down.
6. Pour remaining sauce onto chicken and place foil paper over baking dish.
7. Bake for 35 min. Then remove foil, cover with cheese or Parmesan, bake 10 min. longer.
Cal.=318
ft.=12
chol.=88
carb.=12
fib.=3
sodium=819
pro.=37
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This week I taught my hubby how to install my infusion set into my body. He learned how to load my fill my reservoir, insert in the pump and help me install it into my body. I know after surgery I am going to be one handed for a while so I wanted to make sure that If I needed his help he would know how to do the important stuff. Now, this is a guy who faints at the sight of needles! He has to look away when he gets a shot or gets blood taken out of him. He is a very squeamish fellow, so I am very proud of him tonight.
The last time I had surgery and was laid up I found boredom made me a nibbler. This will be a challenge. Even with one hand I can still get into trouble knowing myself the way I do. Also, not being able to exercise has made me stiff an ancy. I'm finally seeing that exercise for these stiff muscles has been doing more good than harm and am missing it.
I have almost completed my task of preparing meals. There is just one meal left to prepare and I will finish it tomorrow as I do laundry. All the meal preparing has meant I have sampled a few dishes. Just a taste, but enough to remind me of the good old days when I would sample all those deserts I used to make. I can see how cooks become over weight. I will have to learn when I get back into the kitchen more to discipline myself better so I won't nibble on what I'm cooking.
Last night I Called my youngest brother to wish him happy birthday and tell him about my surgery. Also, since he has a poor memory due to MS, I told him about my diet. I've mentioned it to him before, but it didn't seem to register to him since he sent me three boxes of sugar free candy for my Christmas present this year. Anyway, I told him how much weight I have lost and how much I have to go and he did his WHOO HOO!!! He finally got it. NO more sugar free candy will be heading my way. He is a retired doctor who had to retire because the MS effected his memory. He is happy for me because he had been afraid for my life at the weight I had been. He was right to have been concerned. He even started to cry. Gee, guys, I didn't know losing weight could evoke so much emotion in my family. My brother thought he would never see me again the last time he saw me because of my weight. Now since he knows that I am losing he told me that he feels like I will be around longer. Well, that is the reason why I'm doing this. So, when I have a bad day, I am going to think about my son, daughter, and husband, brothers, nephews, and the rest of my family. They want me around. I want to be around for them.