Light Chicken Cordon Bleu with Honey Dijon Cream Sauce

Yield: 4 servings

Preparation Time: 45 minutes

Breading

1 egg, beaten with

2 tbsp. water

2 cups fat-free seasoned herb or garlic salad croutons

2 tbsp. shredded Asiago or Parmesan cheese

1 clove garlic, peeled

1 tsp. dried or fresh thyme leaves

½ tsp. granulated garlic powder

½ teaspoon salt and fresh ground black pepper to taste

Chicken

non-aerosol olive oil or other cooking spray

four 4 to 5-oz. or two 8 to 10-oz., boneless skinless chicken breasts  

4 oz. reduced-fat Swiss cheese, divided into 4 slices (3 to 4 grams fat per 1-oz serving)

4 oz. 96 to 98% fat-free, Black Forest ham, thinly sliced

¼ tsp. salt, divided into four portions if using natural or organic chicken breasts   

Honey Dijon Cream Sauce

½ cup fat-free half-and-half

1 tsp. low-sodium chicken soup base mixed with

½ cup water 2 tbsp. unbleached flour

¼ cup honey Dijon mustard

Related: Eggs Benedict with Light Hollandaise Sauce

Breading

1. Combine croutons in a food processor with all ingredients for breading mixture and process until crumbs form. Set breading aside in a wide, shallow bowl. In a separate bowl, pour beaten egg and set aside.

2. Preheat oven to 350 F. Use the convection setting, if available (this is optional). Spray a rimmed baking sheet with cooking spray. Place an oven-safe rectangular cooling rack inside the baking sheet, spray the top of rack with cooking spray, and set aside.

3. Lay each breast, top-side up, between two sheets of plastic wrap. Using the flat side of a meat mallet, gently pound each piece into ¼-inch thick rectangles. Larger breasts can be pounded out and cut in half.

4. Flip each breast over and remove top sheet of wrap. Lightly sprinkle breast with salt if using natural or organic chicken and top with ham and cheese slice(s). Starting at the end closest to you, firmly roll up jellyroll style using the bottom sheet of plastic to wrap the breast. Twist ends of plastic wrap to close and set aside. Repeat process with remaining breasts.

5. Remove plastic wrap, dip breasts in egg and cover in breading. Place seam-side down on rack, spraying tops lightly with cooking spray. If using convection, bake 20 to 22 minutes, or until chicken is tender and breading has browned. If using regular oven setting, bake 25 to 30 minutes.

6. While chicken is baking, pour half-and-half and ½ cup water into a small saucepan. Add one tablespoon of flour at a time, whisking briskly into liquid until blended.

7. Whisking constantly, add soup base and bring mixture to a gentle boil over medium heat. Reduce heat to low and whisk in honey mustard until blended. Remove from heat or reduce heat to warm until ready to serve. If sauce seems too thick, whisk in a little half-and-half.

8. Remove chicken from oven and cut each breast into pinwheels or place whole on a plate and top with ¼ cup sauce and serve. If desired, sauce can be served in a small dish on the side.

Nutritional Information: (1 breast with ¼ cup plus 1 tablespoon sauce) 355 Calories; 7g Fat; 21g Carbohydrate; 0g Fiber; 44g Protein; 140mg Cholesterol; Sodium 1000mgRelated: Chicken Enchiladas with Sonoran Red Sauce

Select Health may link to other websites for your convenience. Select Health does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the Select Health site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.