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Ингредиенты
- 4 x boneless skinless chicken breasts
- 2 tsp dijon mustard
- 4 tsp chives minced
- 4 slc lean ham cooked
- 4 slc lowfat Swiss cheese
- 1 x egg white
- 1 Tbsp. water
- 1/3 c. corn flakes finely crushed or possibly bran flakes cereal
- 1/4 tsp paprika
Инструкции
- 1. Gently lb. chicken to 1/4" thick between two pcs of plastic wrap or possibly waxed paper with flat meat mallet.
- 2. Spread each breast with 1/2 tsp mustard and tsp chives. Cut ham and cheese slices to fit chicken and lay on top. Roll up, tucking ends inside.
- 3. In shallow bowl, lightly beat egg white and water. Place cereal crumbs in shallow dish. Coat chicken rolls with egg white mix and then roll in crumbs. Place in sprayed 8"x8" baking dish and sprinkle with paprika.
- 4. Bake at 375F for 25-30 mins till tender and cooked through.
- NOTES : Classic version is browned in a lot of oil before baking - this is LF version.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 84g | |
| Recipe makes 4 servings | |
| Calories 168 | |
| Calories from Fat 75 | 45% |
| Total Fat 8.48g | 11% |
| Saturated Fat 5.14g | 21% |
| Trans Fat 0.01g | |
| Cholesterol 53mg | 18% |
| Sodium 135mg | 6% |
| Potassium 154mg | 4% |
| Total Carbs 3.85g | 1% |
| Dietary Fiber 0.3g | 1% |
| Sugars 0.6g | 0% |
| Protein 18.52g | 30% |
