Chicken Cordon Bleu (Diet Recipe)

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Ingredients

Count

Nutrition

1145

Calories

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Ingredients:

Serving

2 boneless, skinless chicken breast
2 oz. thinly sliced smoked ham, divided into 4 portions
2 oz. thinly sliced reduced fat swiss cheese, divided into 4 portions
2 large egg whites
1/4 cup buttermilk
1 tbsp. dijon mustard
2/3 cup bread crumb
1/4 cup grated parmesan cheese
1/2 tsp. salt
1/2 tsp. black pepper
4 lemon wedges

Directions:

Preheat oven to 400*F. Coat a baking rack with cooking spray, then place the rack on a baking sheet and set aside. Butterfly each piece of chicken by slicing into the breast horizontally so you can open it like a book. Lay one quarter of the ham and cheese on one side of each breast, leaving 1/2 inch at edge uncovered, then close each piece. In a medium bowl, combine egg whites, buttermilk and mustard and blend until creamy. In a shallow bowl, combine bread crumbs, parmesan cheese, salt and pepper. Gently dip each piece of chicken in the crumb mixture, then into the egg white mixture, then again in the crumb mixture. Set on baking rack. Bake 30 to 35 minutes or until crisp and lightly browned, and chicken is no longer pink inside. Serve with lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1145.08 Kcal (4794 kJ)
Calories from fat	283.22 Kcal
		% Daily Value*
Total Fat	31.47g	48%
Cholesterol	339.54mg	113%
Sodium	4601.97mg	192%
Potassium	1925.75mg	41%
Total Carbs	66.5g	22%
Sugars	9.88g	40%
Dietary Fiber	5.2g	21%
Protein	149.48g	299%
Vitamin C	15.7mg	26%
Iron	4.6mg	25%
Calcium	1073.7mg	107%

Amount Per 100 g
Calories	133.59 Kcal (559 kJ)
Calories from fat	33.04 Kcal
		% Daily Value*
Total Fat	3.67g	48%
Cholesterol	39.61mg	113%
Sodium	536.88mg	192%
Potassium	224.66mg	41%
Total Carbs	7.76g	22%
Sugars	1.15g	40%
Dietary Fiber	0.61g	21%
Protein	17.44g	299%
Vitamin C	1.8mg	26%
Iron	0.5mg	25%
Calcium	125.3mg	107%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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