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Chicken Kiev Recipe
This version of Chicken Kiev Recipe, a Russian favorite, is much lighter and lower in fat than the traditional method of preparing Chicken Kiev.
| This is a much lighter recipe for Chicken Kiev... A Healthy Heart Recipe Selection. And with only 140mg of sodium you can feel great about this no salt recipe. A quick pan fry (no deep frying, please!) which seals in the juicy taste of this easy chicken recipe. Then your finished off in your oven, while you set the table. |
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For a simple supper just adding a quick salad to the meal. This is one of the easiest chicken breast recipes.
Save time by pulling this Chicken Kiev together quickly the day before. All that is left is to heat the oven and bake!
You will find that low sodium chicken recipes, like this Chicken Kiev, freezes very well. Make up a double batch, and freeze half. When you need a quick lunch box item, pull one out and it should keep perfectly until you find a microwave at lunch time.
Light Chicken Kiev Recipe | Light Chicken Kiev | | | | | | | | | 4 breasts | | chicken, skinless and boneless | | | 4 tbs | | unsalted butter | | | 2 tbs | | chopped fresh chives | | | 2 tbs | | chopped fresh parsley | | | 1/4 tsp | | fresh ground black pepper | | | 1/3 cup | | flour | | | 1/2 cup | | breadcrumbs, homemade if possible | | | 1/2 cup | | chopped almonds | | | 2 | | egg whites, lightly beaten | | | | | | | 1 | Flatten each chicken breast by pounding with a mallet, or the flat side of a cleaver, placing the breasts between sheets of wax paper or plastic wrap. Be careful not to tear. | | 2 | Mix the breadcrumbs and the almonds together on a plate. Place the beaten egg whites in a bowl, and the flour on another plate. | | 3 | Sprinkle pepper on each breast portion. Place 1 tablespoon unsalted butter, along with 1/4 of the chopped herbs in the center of each flattened breast. Roll each breast up, tucking in ends so the butter doesn't leak out, and secure with toothpicks. | | 4 | Roll each chicken portion in the flour, dip in the beaten egg whites, and coat with the breadcrumb mixture. When they are well coated, refrigerate for a minimum of one hour. These may be prepared the day before to this point. | | 5 | Pre-heat your oven to 325*. Spray a baking sheet with non-stick oil spray, then place the chicken on the baking sheet. | | 6 | Bake 40-45 minutes, until they are well browned. | | | | | Servings: 4 | | Ready in: 2 hours | | | | Nutrition Facts | | Serving size: 1 serving | | Percent daily values based on a 2000 calorie diet. | | Nutrition information calculated from recipe ingredients. | | | | | | | | | Amount Per Serving | | | | | Calories | | 580.61 | | | Calories From Fat (37%) | | 213.38 | | | | | % Daily Value | | Total Fat 24.41g | | 38% | | | Saturated Fat 8.96g | | 45% | | | Cholesterol 167.41mg | | 56% | | | Sodium 140mg | | 16% | | | Potassium 856.18mg | | 24% | | | Carbohydrates 21.80g | | 7% | | | Dietary Fiber 3.06g | | 12% | | | Sugar 1.76g | | | | | Sugar Alcohols 0.00g | | | | | Net Carbohydrates 18.74g | | | | | Protein 66.32g | | 133% | | | | | | | Cooking Tips | | Expecting guests? Preparing this fantastic Chicken Kiev Recipe to the point of refrigeration the day before, will allow you time to relax with your friends. | | | | | | | | | |
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