Chicken Cordon Bleu

By Nora E. Moreno
A side dish of grilled asparagus would be a great addition to this meal. Asparagus is rich in color, fiber, and is a great source of the vitamin folate. Non-stick cooking spray 1 bunch asparagus ¼ cup Italian bread crumbs ½ cup panko bread crumbs ½ cup liquid egg substitute 1 package thin chicken cutlets (3-4 cutlets) 2 slices low-fat smoked provolone cheese 2 thin slices smoked ham ½ teaspoon salt ¼ teaspoon pepper ½ teaspoon Adobe seasoning Toothpicks Preheat oven to 375˚F. Spray baking pan with non-stick cooking spray. Wash asparagus, bend to where it breaks, and throw away bottom half. Set up 2 bowls for assembly line: First, add Italian bread crumbs, panko and Adobe seasoning to one bowl; set aside. In separate bowl, add liquid egg substitute with 2 tablespoons water and stir; set aside. Use back of baking pan to pound each piece of chicken until thin. Cut pounded chicken in half to make 2 pieces. Sprinkle chicken cutlets with salt and pepper. Next add 3 asparagus to each chicken cutlet, ½ slice of cheese, and ½ slice of smoked ham. Then roll up layered chicken and secure with tooth picks. With each chicken cutlet, dip into egg wash and then bread crumbs until well coated. Place on baking pan. Bake in oven for about 25-35 minutes until cooked and no longer pink on inside of chicken. Nutritional Information Calories: 320 Total carbohydrate: 33 grams Dietary fiber: 1 gram Protein: 23 grams Total fat: 10 grams Saturated fat: 4 grams Sodium: 517 milligrams Preparation time: 50 minutes Number of servings: 6 Serving Size: 1 prepared chicken cutlet Photo by Mark Greenberg Photography
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