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Light Chicken Kiev Recipe
Light Chicken Kiev Recipe photo by Taste of Home

Light Chicken Kiev Recipe

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“This recipe is the one most requested by my husband,” writes Beth Dauenhauer from Pueblo, Colorado. “I vary the herbs, using what's on hand-or fresh. Also, try with roasted potatoes, as cooking times and temperatures are compatible.”
TOTAL TIME: Prep: 25 min. Bake: 20 min.
MAKES:2 servings
TOTAL TIME: Prep: 25 min. Bake: 20 min.
MAKES: 2 servings

Ingredients

  • 1 tablespoon butter, softened
  • 1/4 teaspoon each dried thyme, parsley flakes and rosemary, crushed
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 egg white
  • 1/2 cup soft bread crumbs
  • 1 tablespoon grated Parmesan cheese
  • 1/4 teaspoon paprika
  • 2 boneless skinless chicken breast halves (4 ounces each)

Nutritional Facts

1 chicken breast half equals 231 calories, 9 g fat (5 g saturated fat), 80 mg cholesterol, 315 mg sodium, 8 g carbohydrate, 1 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.

Directions

  1. Combine the butter, thyme, parsley and rosemary; shape into two cubes. Cover and freeze until firm, about 10 minutes.
  2. Meanwhile, in a shallow bowl, combine the flour, salt and pepper. In another shallow bowl, lightly whisk egg white. In a third bowl, combine the bread crumbs, Parmesan cheese and paprika.
  3. Flatten chicken to 1/4-in. thickness. Place a butter cube on the center of each. Roll up and tuck in ends; secure with toothpicks. Coat chicken with flour mixture, dip in egg white, then roll in crumb mixture.
  4. Place seam side down in an 8-in. square baking dish coated with cooking spray. Bake, uncovered, at 425° for 20-25 minutes or until a thermometer reads 170°. Discard toothpicks. Yield: 2 servings.
Originally published as Chicken Kiev in Light & Tasty February/March 2008, p42

Nutritional Facts

1 chicken breast half equals 231 calories, 9 g fat (5 g saturated fat), 80 mg cholesterol, 315 mg sodium, 8 g carbohydrate, 1 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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