Serves 4. Makes 4 rolls. Hands-on time: 20 minutes. Total time: 35 minutes.

2 medium portobello mushrooms, thinly sliced
Olive oil cooking spray
Sea salt and fresh ground black pepper, to taste
4 5oz boneless, skinless chicken breasts, pounded 1/8 inch thin
1/2 cup shredded low fat mozzarella cheese
2 Tbsp finely chopped flat leaf parsley, divided
1/4 cup whole wheat flour
1 cup jarred all natural tomato sauce
2 tsp olive oil

ONE: Preheat over to 350°F. Arrange mushroom slices in a single layer on a parchment lined baking tray. Mist with cooking spray and season with salt and pepper. Bake for 15 minutes, until mushrooms are softened. Remove from oven and set aside to cool to room temperature. Leave oven on at 350°F.

TWO: Lay chicken breasts on a flat work surface and season with salt and pepper on all sides. In a single layer, pile mushrooms onto the center of each breast, dividing evenly. Top each with 2 tbsp cheese and 1 tsp parsley.

THREE: Fold in sides of chicken breast, then, starting with the edge closest to you, roll chicken breast, completely enclosing filling. Repeat with remaining breasts. Secure rolls with kitchen twine.

FOUR: Add flour to a shallow pan or plate. Carefully dredge rolls in flour and shake off any excess.

FIVE: Heat tomato sauce in a small saucepan over medium-low until hot throughout, about 15 minutes. Set aside; keep warm.

SIX: Meanwhile, in a large skillet, heat oil over medium-high heat. Place rolls in pan, seamside-down, and sear on 1 side for 1 1/2 minutes or until golden brown. Rotate rolls and sear on all sides so entire roll is golden brown. Transfer rolls to a baking tray and place in preheated oven for 8 minutes or until a meat thermometer reads 165 degrees when inserted into breast.

SEVEN: Carefully cut twine from chicken and slice each roll in half on a 45-degree angle. Pour tomato sauce onto bottom of serving platter, arrange chicken involtini on top of sauce, sprinkle with remaining parsley and serve immediately.

Nutrients per serving: Calories: 284, Total Fat. 6g, Sat. Fat: 2 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 7 g, Carbs: 74g, Fiber: 3 g, Sugars: 4g, Protein: 42g, Sodium: 243 mg, Cholesterol: 88 mg

Clean Eating recipe card