September 08 - Chicken Cordon Bleu
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 15 |
| Glycemic Load | 8 |
| Calories | 239 |
| Protein | 35 |
| Animal Protein | 31 |
| Vegetable Protein | 4 |
| Carbohydrates | 10 grams |
| Dietary Fiber | less than 1 gram |
| Net Carbohydrate | 10 grams |
| Fat | 4 1/2 grams |
| Saturated Fat | 1 1/2 grams |
| Cholesterol | 131 mg |
| Sodium | 383 mg |
| Exchanges | 4 lean meat, 1 fat, 1/2 starch |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Chicken Cordon Bleu
Prep Time: 30 minutes
Cook Time: 30 to 35 minutes
Serves: 4
Serving Size: 3-ounce half chicken breast
Ingredients
- 4 (3-oz.) boneless, skinless chicken breast halves
- 2 (1-oz.) slices fat-free ham, halved
- 2 (1 oz.) slices low-fat Swiss cheese, halved
- 1/4 cup all-purpose flour
- 1/4 cup plain bread crumbs
- 1 egg
- Vegetable oil cooking spray
Preheat the oven to 350 degrees Fahrenheit. Place one chicken breast half, boned side up, between two pieces of plastic wrap or waxed paper. Working from the center, gently pound chicken with the flat side of a meat mallet or rolling pin until chicken is 1/8 to 1/4 inch thick; remove wrap. Repeat with remaining chicken breast halves. Place 1/2 slice each of ham and cheese on each chicken breast half. Fold in sides; roll up jellyroll fashion, pressing ends to seal. If necessary, secure with toothpicks. Place flour and bread crumbs in separate shallow bowls. Lightly beat egg in another shallow bowl. Dip one chicken roll into flour and tap off any excess. Then roll it into breadcrumbs to coat. Dip it into beaten egg. Place in ungreased 8-inch-square ( 1 1/2-quart) baking dish. Repeat with remaining chicken rolls. Spray chicken rolls with cooking spray. Bake for 30 to 35 minutes or until chicken is cooked through and no longer pink, and it's juices run clear.
Palate Preview
Enjoy this all-time favorite updated to meet your nutritional needs. The combination of Swiss cheese, ham, and chicken is irresistible.
