Chicken cordon bleu - Mayo Clinic

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Chicken cordon bleu

Print Products and services By Mayo Clinic Staff

Dietitian s tip

If you don't have spinach, swap in broccoli, asparagus, green beans or sauteed kale.

Number of servings

Serves 4 Healthy carb

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.

Nutritional analysis per serving

Serving size 1 3-ounce breast

Calories 282Total fat 8 gSaturated fat 3 gTrans fat 0 gMonounsaturated fat 2 gCholesterol 103 mgSodium 527 mgTotal carbohydrate 13 gDietary fiber 2 gTotal sugars 1 gProtein 38 g

Mayo Clinic Healthy Weight Pyramid Servings

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

Diabetes Meal Plan Choices

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

DASH Eating Plan Servings

Grains and grain products 1/2 Vegetables 1/2 Dairy foods (low-fat or fat-free) 1/2 Meats, poultry and fish 3 1/2 DASH diet: Recommended servings Sample DASH menus Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. ShareTweet May 14, 2016

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