Chicken Cordon Bleu

Chicken Cordon Bleu

I was online one day and saw a link for this new cookbook that was all about lowering the calorie intake but still having the food taste good.  Here’s a portion of the site:

Though the original version of this dish has ample amounts of oozing butter, this version doesn’t have any butter in it at all, and it still tastes great. Pay close attention to the cooking time so the chicken doesn’t dry out, and prepare the sauce 2 hours ahead of cooking time.

Recipe courtesy of Now Eat This!: 150 of America’s Favorite Comfort Foods, All Under 350 Calories by Rocco DiSpirito/Ballantine Books, 2010.

I made a few simple changes to the recipe because I’m not just trying to lower my caloric intake, but more so to lower my fat intake.  So instead of the swiss cheese, I used reduced fat Mozzarella cheese.  I also used the fat free evaporated milk instead of low fat skim.  So the values below could be much lower due to the cheese alone!!
  • Ingredients
    • 1/2 cup evaporated skim milk
    • 2 teaspoons cornstarch
    • 1/2 cup shredded Swiss cheese
    • 3 tablespoons chopped fresh chives
    • Salt and freshly ground black pepper
    • Nonstick cooking spray
    • chicken cutlets (4 ounces each), pounded very thin
    • 3 ounces thinly sliced lean ham (from the deli counter)
    • 1/3 cup whole-wheat flour
    • 1-1/2 cups whole-wheat panko breadcrumbs, such as Ian’s All-Natural
    • 4 large egg whites

Directions

In a small saucepan, whisk the evaporated milk into the cornstarch. Bring the milk mixture to a boil over high heat, whisking constantly. Reduce the heat to low and continue to cook until the mixture has thickened, about 1 minute. Then whisk the cheese into the sauce until it is melted and smooth. Whisk in the chives, and season the sauce with salt and pepper to taste.

Spray an ice cube tray with cooking spray, and divide the cheese sauce equally among 8 of the cube holes. Freeze the cheese sauce until it is hard, about 2 hours.

Preheat the oven to 450 degrees F. Place a wire rack on a foil-lined baking sheet, and set it aside.

Lay the chicken cutlets on a work surface, and season them with salt and pepper to taste. Arrange the ham slices over the chicken. Place 2 frozen cheese cubes in the center of each piece of chicken. Roll up the chicken to encase the filling, and secure each package with 2 toothpicks.

Put the flour in a shallow dish. Place the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not holding peaks. Working in batches, dredge the chicken bundles in the flour, shaking off any excess. Dip them in the egg whites to coat completely. Then dredge them in the breadcrumbs to coat completely.

Place the chicken bundles on the wire rack. Spray the chicken lightly with cooking spray, and season with salt and pepper to taste. Bake until the breading is golden brown and crispy outside and the cheese sauce is fully melted, 25 to 30 minutes. Serve hot.

In the oven cooking

Nutrition Facts

Per Single Serving / Serves 4 Total
Calories 333 Calories from fat 54
Total Fat 6gm 9% Cholesterol 91mg 30%
Sodium 497mg 21% Total Carbohydrates 24gm 8%
Fiber 3gm 12% Protein 43gm

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

My finished picture doesn’t compare to the one they show online.  Of course I’m no professional photographer and I am using my iPhone 4S for the camera!

But it was pretty good.  Don’t pass this one by.

The finished look

Have a great rest of the week.  And know that just because it’s made with “heathier” replacements, doesn’t mean it’s not good.  I haven’t gone wrong yet.

Patricia – Two Girls Cooking

Read more: http://www.kitchendaily.com/recipe/chicken-cordon-bleu-152014/#ixzz1bvz70otL

 

 

 

 

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