Monday, March 26, 2007

Stuffed Chicken Breasts

This recipe is for a remodeled Chicken Cordon Bleu and preserves the taste while reducing the sodium, fat, and calories. It is also simple to prepare as it does not require pounding. Serves 6


1 ½ lb. boneless skinless chicken breasts
6 slices Canadian bacon sliced in half
3 slices thin Swiss cheese (12 slices/8 oz.)
2 egg whites or Eggbeaters equivalent
½ C bread crumbs or corn flour (fish fry)-unsalted

Preheat oven to 400ยบ. Cut a slit along the thin edge of each chicken breast almost through to the other side. Lay the cut breasts flat and place sliced Canadian bacon and Swiss cheese in the pocket. Close the pocket and press the edges together to seal.

Dip the breasts in beaten egg whites or Eggbeaters and then in the breadcrumbs or corn flour. Brown one side of the chicken in a skillet coated with olive oil spray. Place each breast browned side up on a cookie sheet coated with olive oil spray and cook in the oven for 25 minutes or until the chicken is done. This recipe is good as it is, but it is also good with my secret sauce on the side.

Each 4 oz serving has 256 calories, 39 g protein, 6 g carbohydrates, 7.17 g fat, and 340 mg sodium.

Here is my recap from yesterday.

Daily Dietary Recap-3/25/2007
Calories Protein Carbohydrates SodiumFat % Calories from Fat
1194 59.36 g 206.86 g478.16 mg 17.55 g 13.22%

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