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Ingredientes
- 8 x skinless, boneless, chicken breasts halves , about 5 ounces (150 g) each cheesecloth salt (optional) freshly grnd pepper
- 6 c. , (1,440 ml) 98% fat free, no-salt-added canned chicken broth basil for garnish pesto
- 2/3 c. (156 ml) tightly packed basil leaves
- 3 x scallions, white part and 1 inch (2.5 cm) green, minced
- 1 x clove garlic, cut into quarters
- 1 tsp (5 ml) dry-roasted sunflower seeds salt (optional) freshly grated pepper
- 4 tsp (15 to 20 ml) 98% fat free, no-salt-added canned chicken broth
- 1 Tbsp. (15 g) grated Parmesan cheese
- 3 Tbsp. (45 g) dry unseasoned bread crumbs
Direcciones
- One at a time place the chicken halves between two pcs of waxed paper.
- Lb. to 1/4 inch thickness.
- Cut pcs of cheese cloth into eight 8 inch (20 cm) squares.
- Prepare the pesto: Place the basil leaves, scallion, garlic, sunflower seeds, salt (if using), and pepper in a blender or possibly food processor fitted with a metal blade. Pulse on and off till chopped. Slowly add in sufficient broth to make a smooth thin mix. Stir in cheese and bread crumbs.
- 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.
- Place the chicken broth in a skillet. Bring to a boil, Reduce the heat and add in the chicken rolls. Simmer about 20 min in a single layer till hard to the touch. Remove from the stock and remove and throw away the cheese cloth.
- Arrange on a platter and slice on the diagonal to serve. Garnish with extra basil.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 87g | |
| Calories 120 | |
| Calories from Fat 23 | 19% |
| Total Fat 2.63g | 3% |
| Saturated Fat 1.12g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 4mg | 1% |
| Sodium 301mg | 13% |
| Potassium 181mg | 5% |
| Total Carbs 18.84g | 5% |
| Dietary Fiber 2.1g | 7% |
| Sugars 2.36g | 2% |
| Protein 5.67g | 9% |
