Superfood Roll-Ups
Kale & Quinoa… if they aren’t part of your diet yet, you need to go shopping! Two ingredients that used to only be found at health food stores and upper class grocery stores, kale and quinoa can both now be found in regular supermarkets. They aren’t expensive either! Stuff these superfoods into a chicken breast slathered with a tangy Greek yogurt & specialty mustard sauce and sprinkled with panko (Japanese breadcrumbs – also available virtually anywhere) and you have a nutritious, delicious gourmet feast on a dime! I’ve lost count… I think this is it, #8 entry for the Saucy Mama’s “Skinny Mama-Cooking With Mustard” contest. Oh, these were so GOOD!
Saucy Mama Smokey Garlic Mustard Chicken Stuffed with Kale & Quinoa
(I know these titles are long but I must use the whole Saucy Mama title for the contest!)
- 4 6-ounce skinless chicken breasts
- 1 cup fat-free chicken broth
- 1/2 cup red quinoa
- 2 cups small kale leaves
- 1/2 cup fat-free Greek yogurt
- 3 tablespoons Saucy Mama Smokey Garlic Mustard
- 1/2 cup panko
- Non-stick cooking spray
In a small saucepan, bring chicken broth to a boil. Add quinoa, reduce to medium-low heat, cover and cook 15 minutes. Drain excess chicken broth from quinoa and set aside to cool. Pound each chicken breast to 1/4” thickness.
In a small bowl combine yogurt and mustard, mix until thoroughly combined.
Spread the chicken breasts with a portion of the yogurt/mustard sauce. Layer 1/4 of the kale and quinoa on the breast and roll up. Place, seam-side down, on a baking sheet sprayed with non-stick spray. Repeat with each chicken breast. Divide remaining sauce and spread on the top and sides of the chicken roll-ups. Sprinkle with panko and bake in a preheated 350º oven, 35-40 minutes or until chicken reaches an internal temperature of 165º-170º.
Makes 4 servings.
Calories 530, Total Fat 17.6, Saturated Fat 3.9g, Trans Fat 0g, Cholesterol 151mg, Sodium 469mg, Total Carbohydrates 31.7g, Dietary Fiber 4g, Sugars 2g, Protein 59.2g, Vitamin A 105%, Vitamin C 67%, Calcium 17%, Iron 34%. High in niacin, phosphorus and selenium.
Recipe Note: If feeling pressed for time, chicken breasts can be butterflied and stuffed instead of the roll-up method.
I would love to hear from you! Please contact me through this website with any comments or questions. You can also find me on Facebook, Twitter and Pinterest. Enjoy!
