CHICKEN KIEVS

CHICKEN KIEVS

Mix some freshly chopped garlic and parsley into some ELF( AKA extra low fat cheese !!).

Slit a chicken breast and stuff with mixture.

I leave this to set a little before carrying on.

Then dip chicken in an egg white beaten with some salt & pepper and then into polenta.

Spray some FryLight on a baking tray, place kievs on, spray top with FryLight and bake for about 30 mins.

Chicken kiev

 

Serves: 4 Prep. time: Cook time: Total time: 30-60 Minutes

3 Syns per serving: Green: 10Original: 2½Extra Easy: 2½

 

4 x 150g boneless skinless chicken breasts

Salt and freshly ground black pepper

2 garlic cloves

2 tbsp fat free natural fromage frais

1 tbsp freshly chopped parsley

2 level tbsp plus 2 level tsp grated Parmesan cheese

1 small egg, beaten

25g golden breadcrumbs

Low calorie cooking spray

Lemon wedges to serve

Method

Preheat the oven to 190°C/170°C Fan/Gas Mark 5.

Using a small sharp knife, slice lengthwise down the side of each chicken breast, taking care not to sever the flesh completely, to form a 'pocket'. Season the cavity. Peel and crush the garlic cloves and mix with the fromage frais, the parsley and 2 tbsp Parmesan cheese. Spoon the mixture into each cavity and press together gently to seal. Secure the cavity by skewering with a cocktail stick and place the chicken breast on a sheet of baking parchment. Brush the bottom side of each chicken breast with beaten egg and sprinkle lightly with half the breadcrumbs. Turn over and repeat with more egg and the remaining breadcrumbs. Sprinkle the top lightly with the remaining Parmesan cheese. Transfer to a baking sheet and spray with ten applications of low calorie cooking spray. Bake for 25-30 minutes until lightly golden and cooked through.

Low Fat Chicken Kievs
From the kitchen of  BIGBUM

servings |  1
estimated Points® per serving | 4

1 Chicken Breast
1 Garlic Clove chopped
Pinch mixed herbs
1 tablespoon extra light cream cheese
1/2 Slice white bread

Batter chicken breast with mallet until flattened. Mix together cream cheese, garlic and herbs and spoon onto middle of chicken and roll up. Blend the bread to make crumbs. Wet chicken slightly and roll in breadcrumbs and fix with string/cocktail sticks. Bake in hot oven for 30 mins until crispy outside.