Fat Free - Low Cholesterol
Chicken Cordon Bleu
by Brett Slansky
(Utica, NY, USA)
Today I would like to share with you one of my favourite meals. Many people are adviced not to eat too much meat when diagnosed with high cholesterol levels. But there are fat free, low cholesterol recipes that will satisfy your palate. And by fat free I mean low in saturated or other bad fats. Anyway, your body needs some fat to function properly.
To prepare this delicious lunch or dinner use:
- 4 boneless skinless chicken breasts
- 4 slices nonfat Swiss cheese
- 4 slices smoked turkey ham
- 1/2 cup nonfat bread crumbs
- 1 egg white
- 1/4 skim milk
- onion powder
- garlic powder
- Chicken broth in a spray bottle
Preheat your oven to 350 degrees.
Pound the chicken breasts untill they are tender and flatened. Place a slice of a cheese and one slice of a ham on one side of each pounded breast.
Fold the other side over, press the edges together to seal and coat the chiken in bread crumbs.
In a small bowl, mix the milk, egg white and seasonings to taste.
Dip the breaded chicken in the egg white mixture and dip again in the bread crumbs.
Place the chicken on foil-covered cookie sheet and spray with broth.
Bake for about 20 minutes.
When ready, take it out of the oven and get ready to serve.
I like it with boiled sweet potato or yams and steamed veggies like brocoli, cauliflower or carrots.
You can have it with potatoes, mashed potatoes or rice. But the best healthier and much more tasty choice would be yams.