6 boneless , skinless chicken breast halves
4 ounces slice fat-free Swiss cheese
3 oz.lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Pound chicken breast with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on the chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks. Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8-10 minutes. Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Serves 6:
Nutritional Info Per Serving:
Calories 210
Protein 34.6g
Sodium 540mg
Cholesterol 73.2mg
Fat 3.9
Carbohydrates 6.3g
Diabetic Exchanges: 4 meat
4 ounces slice fat-free Swiss cheese
3 oz.lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Pound chicken breast with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on the chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks. Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8-10 minutes. Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Serves 6:
Nutritional Info Per Serving:
Calories 210
Protein 34.6g
Sodium 540mg
Cholesterol 73.2mg
Fat 3.9
Carbohydrates 6.3g
Diabetic Exchanges: 4 meat
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