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.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 337.53 Kcal (1413 kJ) | ||
| Calories from fat | 94.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.5g | 16% | |
|---|---|---|---|
| Cholesterol | 154.5mg | 52% | |
| Sodium | 1399.21mg | 58% | |
| Potassium | 778.74mg | 17% | |
| Total Carbs | 3.6g | 1% | |
| Sugars | 1.39g | 6% | |
| Dietary Fiber | 0.39g | 2% | |
| Protein | 58.62g | 117% | |
| Vitamin C | 3.9mg | 7% | |
| Iron | 0.2mg | 1% | |
| Calcium | 240mg | 24% | |
| Amount Per 100 g | |||
| Calories | 107.43 Kcal (450 kJ) | ||
| Calories from fat | 30.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.34g | 16% | |
|---|---|---|---|
| Cholesterol | 49.17mg | 52% | |
| Sodium | 445.32mg | 58% | |
| Potassium | 247.85mg | 17% | |
| Total Carbs | 1.15g | 1% | |
| Sugars | 0.44g | 6% | |
| Dietary Fiber | 0.13g | 2% | |
| Protein | 18.66g | 117% | |
| Vitamin C | 1.2mg | 7% | |
| Iron | 0.1mg | 1% | |
| Calcium | 76.4mg | 24% | |
* 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.
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