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dietary

Carb Safe
≤ 30g		Low Carb
≤ 15g 		Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)		 Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others) 		Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Cordon Bleu
  
Source: dlife

Chicken rolled with ham and cheese, lightly coated with bread crumbs.

Rating:
Prep Time: 30 minutes
Cook Time: 40 minutes
Difficulty: INTERMEDIATE
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Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 213.7
Total Carbs 4.6 g
Dietary Fiber 0.2 g
Sugars 0.4 g
Total Fat 4.8 g
Saturated Fat 1.8 g
Unsaturated Fat 2.9 g
Potassium 397.6 mg
Protein 35.6 g
Sodium 160.9 mg
Dietary Exchanges
1 Meat, 1/4 Starch, 3 1/2 Very Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings
Ingredients

Directions
1 Preheat oven to 350°F.
2 Pound chicken breasts with flat side of meat mallet, until very thin and even in thickness.
3 Layer ham and cheese on chicken breasts, cutting to fit.
4 Roll pieces of chicken and secure with toothpicks.
5 Dredge chicken rolls through flour, dip in egg whites. Coat with bread crumbs.
6 Coat rolls generously with cooking spray. Cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
7 Remove chicken from skillet to baking pan.
8 Bake, uncovered, 30 minutes, until thoroughly cooked.
Additional Information
Note: About 1/4 cup flour is actually used in this recipe. It is not included in the nutritional information.


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Topic:  Lunches
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...
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