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Glazed Chicken and Swiss Chard Roll-ups

Chicken cutlets are a nutritious dinner staple. Get the most out of this lean protein by pairing it with healthful Swiss chard, carrots and shallots in an easy roll-up recipe. Swiss chard, a relative of beets, is loaded with health-promoting phytonutrients as well as fiber, vitamin A (beta-carotene), vitamins C and E, potassium and calcium. Glaze with a simple baste of honey and mustard and enjoy with a simple salad for a classic weeknight dinner.

Ingredients

4 chicken cutlets (1 lb. - preferably organic chicken)
4 large Swiss chard leaves
1 Tbsp. extra virgin olive oil
2 medium carrots, peeled and cut in 1-inch diagonal slices
4 small shallots, thinly sliced
4 cloves garlic, minced
Himalayan or sea salt and freshly ground black pepper
Extra virgin olive oil to coat cooking surface
1/4 cup shredded, part-skim mozzarella cheese
1/4 cup honey (preferably raw organic honey)
1/2 tsp. dried mustard

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

  

Instructions

Preheat oven to 375 degrees F.

1, Pound cutlets until 1/4-inch thick. Set aside.

2. Rinse Swiss chard, cut stems from leaves and chop leaves and stems into 1-inch pieces, separating stems from leaves.

3. In large skillet, heat oil over medium-high heat. Sauté carrots and Swiss chard stems 5 minutes. Add chard leaves, shallots and garlic and sauté 5 minutes. Salt and pepper to taste. Set aside.

4. Prepare large, shallow baking pan with cooking spray. Place cutlets in pan and spoon chard mixture evenly on cutlets. Sprinkle cheese evenly over chard mixture. Roll up cutlets and fasten with toothpicks. Leave seam side upward. In small dish, combine honey and mustard and baste roll-ups.

4. Bake roll-ups for 30-35 minutes or until internal temperature is 165 degrees. While roll-ups are baking, baste periodically.

5. Remove roll-ups from oven and let rest a few minutes before servings. Serve roll-ups whole or sliced.

Makes 4 servings

Per serving: 290 calories, 6 g total fat (2 g saturated fat), 29 g carbohydrate, 31 g protein, 2.5 g dietary fiber, 354 mg sodium.

Original recipe and image source: aicr.org

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