Chicken Cordon Bleu w/ Honey Mustard Sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 booneless, skinless chicken breasts, approx. 6 oz. eachSalt and black pepper to taste (not included in the nutritionals, because this is a variable ingredient)4 slices low-fat deli ham4 slices reduced fat Swiss cheese2 tbsp. flour1/4 cup Egg Beaters or egg substitute1 cup panko bread crumbs4 wooden toothpicksJuice of 1/2 lemon (approx. 1/3 cup)2 tbsp. Dijon mustard1 tbsp. honey1/2 tbsp. olive oil mayonnaise
Preheat oven to 450 degrees farenheit.
Prepare chicken: Sandwich each individual chicken breast between 2 sheets of plastic wrap and place on a heavy cutting board or butcher block. Using the smooth side of a meat tenderizer or the back side of a heavy pan, pound each chicken breast to a uniform 1/4" thickness. Remove plastic wrap. Season chicken all over with salt and pepper to taste. (Go easy on the salt, because the ham and cheese will add plenty of saltiness to the finished dish).
Roll Up Breasts: Lay 1 slice of ham and 1 slice of swiss cheese across one breast, then roll widthwise until you have a tight, jellyroll-like package. Secure with a toothpick. Repeat process for each additional breast.
Add Breading: Place the flour, egg and bread crumbs in separate shallow bowls. Working with one breast at a time, dip first in the flour to lightly coat, then in the egge, then immediately in the bread crumbs. Use your fingers to make sure the chicken is evenly coated with crumbs.
Bake: Arrange chicken on a baking sheet sprayed with a light coating of cooking spray. Bake for 15-18 minutes, until the chicken in firm to the touch and cooked through and the bread crumbs are brown & crunchy.
Meanwhile, Prepare Sauce: Whisk together the lemon juice, mustard, honey and mayonnaise.
Plate each breast and drizzle with 1/4 of the Honey Mustard Sauce.
Yields 4 (scant 7-8oz.) servings
Number of Servings: 4
Recipe submitted by SparkPeople user BLUEJEAN75.
Prepare chicken: Sandwich each individual chicken breast between 2 sheets of plastic wrap and place on a heavy cutting board or butcher block. Using the smooth side of a meat tenderizer or the back side of a heavy pan, pound each chicken breast to a uniform 1/4" thickness. Remove plastic wrap. Season chicken all over with salt and pepper to taste. (Go easy on the salt, because the ham and cheese will add plenty of saltiness to the finished dish).
Roll Up Breasts: Lay 1 slice of ham and 1 slice of swiss cheese across one breast, then roll widthwise until you have a tight, jellyroll-like package. Secure with a toothpick. Repeat process for each additional breast.
Add Breading: Place the flour, egg and bread crumbs in separate shallow bowls. Working with one breast at a time, dip first in the flour to lightly coat, then in the egge, then immediately in the bread crumbs. Use your fingers to make sure the chicken is evenly coated with crumbs.
Bake: Arrange chicken on a baking sheet sprayed with a light coating of cooking spray. Bake for 15-18 minutes, until the chicken in firm to the touch and cooked through and the bread crumbs are brown & crunchy.
Meanwhile, Prepare Sauce: Whisk together the lemon juice, mustard, honey and mayonnaise.
Plate each breast and drizzle with 1/4 of the Honey Mustard Sauce.
Yields 4 (scant 7-8oz.) servings
Number of Servings: 4
Recipe submitted by SparkPeople user BLUEJEAN75.
Nutritional Info Amount Per Serving
- Calories: 387.2
- Total Fat: 9.0 g
- Cholesterol: 116.6 mg
- Sodium: 1,110.3 mg
- Total Carbs: 22.2 g
- Dietary Fiber: 0.7 g
- Protein: 51.5 g
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