Chicken Cordon Bleu

This classic French dish of chicken, ham and Swiss cheese is an easy and delicious dinner for family or guests. The Dijon mustard is a nice complement, and you can top it off with a sprinkle of paprika for added flavor.  

Ingredients:

• 6 boneless skinless chicken breasts (about 1-1/4 pounds)
• 1 tablespoon Dijon mustard
• 3 slices (1 ounce each) lean ham, cut into halves
• 3 slices (1 ounce each) reduced-fat Swiss cheese, cut into halves  
• Nonstick cooking spray
• 1/4 cup unseasoned dry bread crumbs
• 2 tablespoons minced fresh parsley
• 3 cups hot cooked white rice

Directions:

1. Preheat oven to 350°F. Place chicken breasts between 2 sheets of plastic wrap or waxed paper; pound to 1/4-inch thickness using flat side of meat mallet or rolling pin. Brush mustard on 1 side of each chicken breast.

2. Layer 1 slice each of ham and cheese over mustard. Roll up each chicken breast from short end; secure with toothpicks. Spray tops of chicken rolls with cooking spray; sprinkle with bread crumbs.

3. Arrange chicken rolls in 11×7-inch baking pan. Cover and bake 10 minutes. Then uncover and bake about 20 minutes or until chicken is no longer pink in center. Stir parsley into rice; serve with chicken. Makes 6 servings.

Nutritional Information:

Serving Size: 1 chicken roll with 1/2 cup cooked rice (without vegetables)

• Calories = 290
• Total Fat = 5 g
• Saturated Fat = 2 g
• Carbohydrate = 27 g
• Protein = 29 g
• Sodium = 442 mg
• Fiber = <1 g
• Cholesterol = 70 mg

Dietary Exchange:

• Meat = 3
• Starch = 2

Source: http://www.diabeticcooking.com