When looking for different ways to prepare chicken breast, 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 of ham and cheese is placed on top. The chicken is rolled up and secured with toothpicks. 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 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 side dish of steamed vegetables to round out the meal.
Chicken Cordon Bleu
Serves: 4
Preparation time: 10 minutes
Total time: 50 minutes
Vegetable oil cooking spray
4 boneless, skinless chicken breasts (4 ounces each)
4 slices (1/2-ounce each) lean, reduced-sodium ham
4 (1/2-oz.) slices reduced-fat Swiss cheese
1/3 cup bread crumbs
3 Tbsp. grated Parmesan cheese
1/8 tsp. freshly ground black pepper
1/4 cup low-fat buttermilk
2 Tbsp. melted trans-fat-free margarine
1 tsp. fresh snipped parsley, optional
Preheat the 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 breast up and press out to flatten. Lay one thin slice of ham and a 1/2-ounce of cheese on the flattened breast. Roll up carefully, beginning at the narrow end and secure with wooden picks. Repeat the process with the remaining chicken breasts.
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 pieces in the prepared baking dish. Brush each roll with the melted margarine. Bake 35-40 minutes or until golden brown. Garnish with parsley, if desired.
Created by Cynthia Victoria, Henry Ford Hospital dietetic intern, for Heart Smart and tested by Susan M. Selasky for the Free Press Test Kitchen.
284 calories (35 percent from fat), 11 g fat (4 g saturated fat, 0 g trans fat), 8 g carbohydrates, 37 g protein, 342 mg sodium, 90 mg cholesterol, 224 mg calcium, 0 g fiber. Food exchanges: 4 lean meat, 1/2 starch.
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