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Healthy Chicken Cordon Bleu

Healthy Chicken Cordon Bleu
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A healthy twist on the classic Chicken Cordon Bleu featuring tender chicken breasts stuffed with lean ham and low-fat Swiss cheese, coated in a whole wheat breadcrumb crust and baked to golden perfection. This recipe balances nutrition with flavor, offering a quick, easy, and family-friendly meal that is perfect for weeknight dinners or meal prep.

Ingredients

Scale

Chicken and Filling

  • 4 medium boneless skinless chicken breasts
  • 4 slices low-fat Swiss cheese
  • 4 slices lean ham (preferably low-sodium)
  • 2 teaspoons Dijon mustard

Coating

  • 2 large egg whites, lightly beaten
  • 1 cup whole wheat breadcrumbs
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • Salt, to taste
  • Freshly ground black pepper, to taste

Cooking

  • Olive oil or cooking spray, as needed for searing

Instructions

  1. Prepare the Chicken Breasts: Trim any excess fat from the chicken breasts and place each piece between two sheets of plastic wrap. Pound each breast gently with a meat mallet or rolling pin until evenly thin, about 1/4 inch thick. This ensures even cooking and makes rolling easier.
  2. Layer Ham and Cheese: Place one slice of lean ham and one slice of low-fat Swiss cheese on each flattened chicken breast. Spread a thin layer of Dijon mustard over the fillings to add moisture and balance the flavors. Carefully roll up each breast to fully enclose the ham and cheese.
  3. Secure the Rolls: Use toothpicks or kitchen twine to firmly secure each chicken roll, preventing the filling from spilling out during cooking and helping the roll maintain its shape.
  4. Coat with Egg Whites and Breadcrumbs: Dip each chicken roll into the beaten egg whites, ensuring it is fully coated. Then roll them in the whole wheat breadcrumb mixture combined with garlic powder, paprika, salt, and pepper. Ensure an even coating to create a crispy crust when cooked.
  5. Cook Until Golden: Heat a small amount of olive oil in a skillet over medium heat. Sear the chicken rolls, turning occasionally, until all sides are golden brown. Transfer the rolls to a preheated oven at 375°F (190°C) and bake for 15-20 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).

Notes

  • Use a plastic bag when pounding chicken to avoid mess and ensure even thickness.
  • Do not overfill the chicken rolls to prevent leaking during cooking.
  • Fresh cheese and ham provide better flavor and texture than packaged.
  • Use just enough oil or cooking spray to get a crispy crust without excess fat.
  • Always check the internal temperature of chicken to ensure it is fully cooked and safe to eat.

Nutrition

Keywords: healthy chicken cordon bleu, baked chicken cordon bleu, low fat chicken recipe, weeknight dinner, lean protein, whole wheat breadcrumbs

Find it online: https://mealsbysarah.com/healthy-chicken-cordon-bleu/