Chicken Rolls

Chicken is a great source of a complete protein and is high in the amino acid tryptophan.  Our bodies are built from amino acids, the building blocks of protein.  Out of the three macronutrients (Protein, Carb and Fat), Protein is the most important to emphasize in the diet for the purposes of lean muscle gain/maintenance and fat loss. Research indicates a good goal is 25% of your calories coming from protein. Protein is needed to maintain good bone mineral and promote healthy bones.  Plus chicken provides ample supply of Zinc, Iron, Copper and Choline.  Vitamin B12 is also present in chicken. For all these reasons and more, here is a great recipe for a fun summer dinner.

 Chicken Roll Ups

Ingredients

4 Chicken breasts

½ Cup prepared Garlic Hummus

2 Tablespoons Butter

1 Tablespoon Olive Oil

Instructions

1.        Place raw chicken in-between two pieces of wax paper or plastic, then pound with flat side of meat hammer. Continue until Chicken breast is flat and about 1/4 of an inch thick.

2.        Put a spoonful of garlicky hummus on the surface of the chicken, in the middle but not all the way to the edge. Then roll up like a burrito, using toothpicks to hold the meat together.

3.        Heat butter and oil in skillet.

4.        Brown chicken breast for three to four minutes on each side until brown.

5.        Transfer to oven proof dish.

6.        After each chicken breast is brown put in oven for 20 minutes at 350* or until 145*

7.        Remove the toothpicks before serving.

 Optional:         After putting tooth pics in to hold chicken roll up together, you can wrap the whole chicken roll with a slice of prosciutto.