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Crab Stuffed Chicken

Surf and turf on a lighter note.

Per Serving: 194 Calories, 3.6g Fat, 90mg Cholesterol, 381mg Sodium, 4.75g Carbohydrates, .3g Fiber, .8g Sugar, 33.2g Protein
Crab Stuffed Chicken Photo
Yield: Serves 6

Ingredients

  • 6 boneless, skinless chicken breast halves
  • 4 oz. canned crab meat, drained, shredded and cartilage removed
  • 1/4 cup dry fine bread crumbs
  • 1/4 cup reduced-fat Swiss cheese
  • 2 Tbs. finely chopped red bell pepper
  • 3 Tbs. white wine
  • Salt
  • Pepper
  • Low-fat chicken bouillon cube
  • 1/2 cup boiling water
  • 1 bay leaf
  • 3 Tbs. chopped fresh parsley
  • 1 tsp. cornstarch
  • 1 Tbs. white wine

Instructions

  1. Flatten chicken between 2 sheets of plastic wrap to 1/4 inch (6 mm), using flat side of mallet or rolling pin
  2. Combine crab meat, crumbs, cheese and red pepper to make stuffing
  3. Drizzle 3 Tbs. white wine over chicken to moisten
  4. Put 1/4 cup (60 mL) stuffing in middle of each piece and roll up starting on shorter side, tucking in sides to enclose stuffing
  5. Fasten with wooden picks or tie with butchers twine
  6. Sprinkle rolls with salt and pepper
  7. Place in ungreased 2-quart (2 L) casserole dish
  8. Dissolve partial bouillon cube in boiling water in small cup
  9. Pour broth into casserole dish
  10. Add bay leaf and sprinkle parsley over rolls
  11. Bake, covered, in 350 degree F (175 degree C) oven for 45 minutes
  12. Remove rolls to platter
  13. Reserve liquid but discard bay leaf
  14. Heat reserved liquid on stove
  15. Combine cornstarch and 1 Tbs. white wine in small cup
  16. Slowly whisk into reserved liquid
  17. Boil until slightly thickened
  18. Remove wooden picks from rolls and pour sauce over to serve


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