Involtini Siciliani

Savory Stuffed Sicilian Chicken with a Rosemary Wine Sauce is fast favorite! Your guests will experience a delightful meal. Serve on a bed of arugula  to accentuate this flavorful dish.


4 Fillets of chicken sliced thin
1 cup finely grated bread crumbs
1 cup cubed bread crumbs
1/4 cup milk
1/2 cup chopped Fontina cheese
1/4 cup Pine nuts
1 Tbsp Orange zest
chopped rosemary
1/4 cup oil
1/4 cup water or Pinot Grigio
bay leaves (optional)
Arugula Salad

Preheat oven at 350 F
Add oil into an oven proof pan. Place chicken rolls into pan and then into preheated oven and allow to bake for 20 minutes.

Chicken should be cut thin into fillets. Easy fillet slicing can be accomplished if chicken is placed in freezer for about 30-45 minutes. Remove from freezer, place chicken onto cutting board and with a sharp knife begin to fillet chicken.

Fillet a chicken breast by placing a cut into the top of breast. With the opposite hand pull back the top of fillet, continue to move knife through fillet producing 2-3 fillets from 1 thick chicken breast.

On a plate place finely grated bread crumbs, place the chicken into the crumb one at a time and then onto a cutting board. In a bowl mix cubed bread crumbs, milk, fontina cheese, pine nuts, orange zest, and rosemary.

Spread stuffing onto the full chicken fillet.

Mix well together. Spread 1-2 Tbsp of stuffing onto open fillet covering the entire fillet.

Roll fillet, and insert a toothpick once rolled to secure the stuffed chicken.

Roll fillet and secure with a toothpick or cooking twine, place into oven proof pan. Dust rolled chicken with remaining bread crumbs. Place pan with chicken rolls into preheated oven and allow to bake for 20 minutes uncovered. Fillets are done when bread crumbs turn slightly golden.
Serve on a bed of arugula salad and top off with the Rosemary Wine Sauce!

Involtini Siciliani

Rosemary Wine Sauce:
1 Tbsp butter
1 Tbsp flour
minced roseemary
pinch of salt
cracked pepper
3/4-1 cup of Pinot Grigio white wine

Make a paste of melted butter, flour, salt, pepper and rosemary. Slowly add in wine, continuously stirring for about 5 minutes.

In a sauce pan add 1 tbsp butter, 1 Tbsp flour, pinch of salt, cracked pepper, stir until butter is melted. Add in slowly 3/4 cup white wine while continuously stirring over low heat for 5 minutes allow the sauce to thicken and serve over chicken rolls.

Herb’s & Spice’s to Replace the Salt Shaker

…. After all, “variety is the spice of life”.

Add chopped basil to flavor vegetable dishes

Freshly grown and cut herbs placed in a vase filled with water adds beauty and a wonderful scent to the kitchen. Keep the herbs within hands reach makes it easy for the cook to chop and provides flavor to dishes while reducing sodium.  Herbs when added to any dish, accent’s and brings out the best from vegetables and meats. Consider making some changes to your meal preparation; buy spices and always keep a bouquet of garden fresh herbs within hands reach ready to be enjoyed.
Recipe Ideas

Spices (1/2 -1 teaspoon)
Allspice, Cumin, Paprika, Red Pepper Flakes Saffron, Tumeric

Herbs (1-2 Tablespoon)
Basil,  Cilantro, Ginger, Marjoram, Mint, Oregano, Parsley, Rosemary, Sage, Thyme , Garlic, Onion


  • Excellent combination for any tomato base: Oregano, Garlic, Parsley, Red Pepper flakes, EVOO
  • Ragu base tomato sauce with or without meat. Chopped Onion, 6-10  Basil leaves, EVOO
  • Cream sauce: Chopped sage, 1/2 c. onion, 1 minced garlic, cracked pepper
  • Spaghetti Sauce
  • Michelangleo Sauce


  • 1 tsp Tarragon, 1 tsp Red Pepper Flakes, 1 square inch cheese Rind from the end of Parmesan Cheese added to any soup. Allow to simmer for 45 minutes.
  • With a 2 tbsp olive oil combine equal parts of ROSEMARY, SAGE, THYME, to a GARLIC clove, half ONION for your favorite beans. • Try any of these herbs in your steamed vegetables or in soups.
  • Choose from 1/2 tsp Mint, Lemon Zest, or Dill are great in rice with vegetables and kidney beans, or in dips with yogurt and low fat sour cream.
  • 1 tsp chopped Chives and 1 tsp parsley are great on top of salad, soup or baked potato. They are also good in dips with yogurt and sour cream.
  • Fava Bean Soup
  • Creamy Zucchini Soup

•  For a delicious Pot Roast choose a group of seasonings, rub onto meat, place into a covered dish or closed plastic bag, allowing to absorb flavors for 4+ hours then prepare according to roasting time.

Herbs releases a wonderful aroma adding great flavors to your meals.

•  Chicken and Turkey

Choose group of seasoning and herbs and rub onto Chicken and Turkey

  • 1 tsp Turmeric, 1 tsp Marjoram, 1 minced  Garlic Clove, 1 Tbsp Extra Virgin Olive Oil .
  •  Zest of 1 Lemon and 1 Orange, 1 Tbsp chopped mint, 1 Tbsp Extra Virgin Olive Oil
  •  1 Tbsp chives, 1/2 tsp Oregano, 1 minced Garlic clove,  1/2 c. chopped onion, 1/2 tsp Cumin, 1 Tbsp Extra Virgin Olive Oil with tomatoes (tomato sauce), rice, black beans and corn for a delicious Spanish flavor.
  • Chicken and Dumplings (reduced-sodium)
  • Pork Roast and Vegetables
Steak  Marinade steaks in 1/4 c balsamic vinegar to tenderize the meat, adding a bit of 1/8 tsp salt, pepper and dried/chopped mint leaves
Wine Substitute
3/4 cup wine can be substituted with1/2 cup apple cider vinegar or red wine vinegar and 1/4 cup water.
  • • Place fish onto a large aluminum foil. In the center of fish place 5-10 leaves of parsley, 4 garlic slices, 1/4 tsp red pepper flakes. Completely cover fish and seal aluminum, place into oven and bake on 350 for 20 minutes.
  • Tuscan Cacciucco Fish Stew

Tips to reduce sodium:
Table Salt
Omit salt or reduce salt by ½ in most recipes (except in products with yeast). Cook foods without adding salt.
Don’t put the salt shaker on the table: try pepper, or Mrs Dash salt substituteFrozen or canned vegetables
Choose frozen vegetables without sauces or use no-salt-added canned goods. Rinsing canned vegetables will help reduce sodium.Seasoning Salt or spice mixes with salt
Use salt-free seasonings and spice mixes, herbs, spices, lemon juice, vinegar, mustard, garlic or Chile peppers to flavor food instead of salt.

Seasonings high in sodium include: catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce, and meat tenderizers.

Chicken and Dumplings (reduced-sodium)

Easy Chicken and Dumplings

2 Tbsp. flour

1 cup cooked chicken, diced

2 Tbsp. water

1/4 tsp. Mrs. Dash salt substitute

1 cup Very-low Sodium chicken broth granules

Dash pepper

Mix the flour and water in a pan until smooth.

Slowly stir in broth.

Cook over medium heat until thickened.

Add chicken, salt and pepper.

Drop dumpling dough from a tablespoon onto gently boiling mixture, making 4 dumplings.

Cover pan tightly and cook slowly for 15 minutes without lifting the lid.

Serves 2.


1/3 cup flour

1/4 tsp. Mrs. Dash salt substitute

1/2 tsp. baking powder

2 Tbsp. milk

Combine flour baking powder and salt in a small bowl. Stir in milk until dough forms.

NUTRITION FACTS (per serving) – Calories 300 ~ fat 11 g ~ calories from fat 100 ~ sodium 250 mg ~total carbohydrate 23 g