Chicken cordon bleu

Ingredients

• 4 chicken breasts (4 ounces each)
• 1 cup panko bread crumbs
• 1 teaspoon chopped fresh parsley
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 1/2 cup egg substitute
• 2 ounces sliced Swiss cheese
• 2 ounces sliced Canadian bacon
• 1 cup sauteed spinach

Directions

Heat oven to 400 F. Lightly coat a baking sheet with cooking spray; set aside.

In a small bowl, combine the bread crumbs, parsley, onion powder, garlic powder, paprika, salt and pepper. In another small bowl, add the egg substitute.

Pound out each chicken breast to an even thickness with a meat mallet and lay flat on a cutting board. Place 1/2 ounce slice of cheese on each chicken breast, followed by a 1/2 ounce slice of Canadian bacon and 1/4 cup of sauteed spinach.

Roll up each breast tightly. Dip in egg substitute and then coat in the bread crumb mixture. Place coated breasts on the baking sheet and bake for 20 to 25 minutes or until internal temperature reaches 165 F.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 282
Total carbohydrate: 13 g
Cholesterol: 103 mg
Dietary fiber: 2 g
Monounsaturated fat: 2 g
Protein: 38 g
Saturated fat: 3 g
Serving size: 1 3-ounce breast
Sodium: 527 mg
Total fat: 8 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Grains and grain products: 1/2
Meats, poultry and fish: 3 1/2
Vegetables: 1/2

Diabetes Meal Plan Choices

Fats: 1/2
Meat and meat substitutes: 4
Nonstarchy vegetables: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Protein and dairy: 2
Vegetables: 1/2