When looking for different ways to prepare chicken breasts, stuffing them with cheese and deli meats is a great option. Chicken breasts are pounded thin (or you can slice them in half horizontally), and then a slice each of ham and cheese is placed on top. The chicken is rolled up and secured with wooden picks. Once rolled, they are typically dredged in flour, dipped in egg and then rolled in breadcrumbs and pan-fried.
Today's recipe is a lighter version that is breaded, but baked instead of fried. The coating adheres nicely, and you can use any style of breadcrumb. Once they're baked, let the rolls rest before slicing so you get nice, even slices.
Calories, fat and sodium are reduced in this recipe by using reduced-sodium versions of ham and Swiss cheese.
This recipe goes together quickly, and while it bakes, you can make a salad and a side dish of steamed vegetables to round out the meal.
Chicken Cordon Bleu
Vegetable oil cooking spray
1 pound boneless, skinless chicken breasts, cut into 4 equal portions
2 ounces thinly sliced lean, reduced-sodium ham
4 (1/2-ounce) slices reduced-fat Swiss cheese
1/3 cup bread crumbs
3 tablespoons grated parmesan cheese
1/8 teaspoon ground black pepper
1/4 cup low-fat buttermilk
2 tablespoons melted margarine
1 teaspoon fresh snipped parsley, optional
Heat oven to 375 degrees. Coat the bottom of a glass baking dish with the nonstick spray; set aside.
Flatten chicken breasts between plastic wrap to about a 1/2-inch thickness using a meat mallet, a small, heavy frying pan or a closed fist. Or slice the chicken breast in half horizontally almost all the way through. Open the chicken breasts up and press out to flatten. Divide ham and Swiss cheese among the flattened breasts. Roll up carefully, beginning at the narrow end and secure with wooden picks.
In a bowl, combine the bread crumbs, parmesan cheese and black pepper. Place the buttermilk in a separate bowl. Dip the chicken rolls in the buttermilk and then the bread crumb mixture. Place chicken in the prepared baking dish. Brush each roll with the melted margarine. Bake 35 to 40 minutes or until golden brown. Garnish with parsley, if desired.
Makes 4 servings.
Nutrition information: Each serving contains approximately 284 calories, 37 g protein, 11 g fat, 8 g carbohydrate, 342 mg sodium, 90 mg cholesterol and no fiber.
Carbohydrate choices: 1.
Recipe from Cynthia Victoria, Henry Ford Hospital dietetic intern, for Heart Smart
Food on 05/13/2015