South Western Chicken Rolls

Serves: 4
Carbs Per Serving: 9
Prep Time: prep 11 minutes, cooking time 25 minutes
Effort: Average

Ingredients:

4 large boneless skinless chicken breast
1/4 tsp salt
4 oz. Monterrey Jack cheese with jalapeno peppers
1/3 c. packaged plain bread crumbs
2-3 tbls. all purpose flour or substitute
1 large egg
1 tbs. milk
1/4 c. vegetable oil

How to Prepare:
1~Preheat oven to 400. Place the chicken breast between sheets of wax paper or plastic wrap; using a mallet, pound each piece until it’s about a 1/4 inch thick. Sprinkle the chicken breast with salt.
2~Cut cheese into 4 strips. Place 1 strip of cheese in the center of each chicken breast. Fold the sides of the chicken over the cheese to enclose completely. Secure with wooden toothpicks, if necessary.
3~On two separate sheets of wax paper, place bread crumbs and 2 tbls. of flour. In a pie plate , combine eggs and milk. Coat the chicken rolls first with the flour, then with the egg mixture, then with the bread crumbs.
4~In an oven safe skillet, heat oil over moderate heat. Cook the chicken rolls until lightly browned on all sides, 5 minutes. Place the skillet in the oven and bake until the chicken feels firm to the touch, 15 to 20 minutes. Remove the toothpicks. Serve with salsa if desired.

Enhanced by Zemanta

3 thoughts on “South Western Chicken Rolls”

    1. Bread crumbs, you are right they do have carbs. But they can be low carb it depends on how much you use. I can consume about 70 carbs a day and stay in ketosis but I have to have zero carbs to get there. If the bread crumbs don’t sit well, I suggest using pork rinds. I hope this helps.

Leave a Reply

Your email address will not be published. Required fields are marked *