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Fat free Swiss cheese and extra lean thinly sliced ham cut the calories and fat, but not the sodium. A little indulgence
can't hurt, too much.
Ingredients:
6 (4 ounce) boneless, skinless chicken breast halves
4 ounces sliced fat free Swiss Cheese
3 ounces lean smoked ham
All-purpose flour, about 2-3 Tbsp
2 egg whites, beaten - 1/4 cup egg substitute
1/3 cup unseasoned dry bread crumbs, very finely ground
Vegetable cooking spray
Procedure:
Using the flat side of a meat mallet, pound the chicken breasts until very thin and even in thickness. Layer cheese
and ham on each chicken breast, cutting to fit. Roll up and secure with a wooden pick. Coat chicken rolls lightly
with flour, dip in egg whites and then roll in bread crumbs. Spray rolls generously with cooking spray and cook in skillet
over medium heat until browned on all sides, 8 to 10 minutes. Preheat oven to 350 F and place chicken rolls in baking
pan and bake uncovered for about 30 minutes, or until cooked through.
Serving Size: 1 chicken roll contains approximately
210 calories, 35 g protein, 4 g fat, 6 g carbohydrate, 540 mg sodium, 73 mg cholesterol
Diabetic Exchange - 4 meat
6 servings
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