Chicken Cordon Blue
Courtesy of the Hilton Head Helath H3 Healthy Kitchen
- 4 each Chicken breast, cleaned and pounded flat (4 ounces each)
- 4 each Swiss cheese slices (reduced fat, pre sliced)
- 2 ounces Canadian Bacon
- 4 cups Spinach, cleaned (stems removed)
- 1 cup Panko bread crumbs
- 1 T. Parsley, chopped
- 1 tsp. Onion powder
- 1 cup Egg Beaters (or egg whites)
- 1/8 tsp. Salt
- 1/8 tsp. Pepper
- Prepare breading bowls; one bowl with panko crumbs, onion powder, and parsley and the other bowl with egg beaters. Set aside until ready.
Heat large skillet with non stick cooking spray.
Saute spinach with salt and pepper and cook until wilted.
Lay chicken breast out flat on cutting board.
Place Swiss cheese, then the 1/2 ounce slice of Canadian bacon, and then 2 tablespoons of sautéed spinach on the top of the chicken breast.
Roll breast up tightly. I used a wooden skewer to help me hold it together.
Dip rolled breast in egg beaters and then coat in panko crumb mixture.
Set on parchment covered baking sheet, or use a cooking spray to prevent chicken from sticking to the pan, and continue with remaining breasts.
Bake in oven 375 degrees F for about 12-15 minutes, or until internal temperature reaches 160 degrees F. Let set for for another 5 minutes on baking sheet or pan and allow breast to carry over cook to 165 degrees F.
Chef Carrie worked with me in the “Easy Freezy” cooking class at Hilton Head Health. She recommended a few tips. She uses a thermometer to check the temperature and also allows for carry over cooking that happens after the meat is removed from the oven. Taking this additional cooking into consideration keeps us from over cooking this chicken dish. We also made a batch that could be frozen for up to six months. For freezing, freeze all the pieces throughly on a baking sheet (once cooled) in the freezer. Then tightly wrap each serving with plastic wrap and label each portion individually with “Cordon Bleu” and todays date. Wrapping already frozen portions insures better freezer storage and quick, easy future dinners on evenings that you might not feel like cooking.
Serving size 1 chicken breast
250 Calories 10 gms of Fat