Ingredients Jump to Instructions ↓

  1. 3 egg whites

  2. 1 cup whole-wheat breadcrumbs

  3. 1 tablespoon grated Parmesan

  4. 1 tablespoon minced parsley

  5. 2 garlic cloves, minced

  6. 1/4 teaspoon freshly ground black pepper

  7. 4 boneless, skinless chicken breasts

  8. 1/4 cup whole-wheat flour, preferably pastry flour

  9. 4 slices low-fat Swiss cheese

  10. 2 slices of reduced-sodium deli ham, cut in half

  11. 1 tablespoon olive oil

Instructions Jump to Ingredients ↑

  1. Preheat the oven to 400°F. Place the egg in a shallow bowl.

  2. Place the breadcrumbs, Parmesan, parsley, garlic and black pepper on a sheet of waxed paper. Mix with your fingertips until well combined.

  3. Place each chicken breast flat on a cutting board. Cut through the side of the chicken breast with the knife parallel to the cutting board, keeping the far edge intact. Open the chicken as if opening the pages of a magazine, and place it on the cutting board. Top with a slice of the ham and cheese, and fold in the sides. Roll up the chicken as you would a burrito and secure with a toothpick.

  4. Place the flour on a sheet of wax paper. Roll the chicken in the flour then dip in the egg. Press the chicken rolls into the breadcrumb mixture.

  5. Heat a large skillet over medium-high heat. Add the olive oil and the chicken. Cook 1 to 2 minutes until the breadcrumbs start to brown, turning 3 for 4 times. Transfer to the oven and bake 10 minutes until the chicken is cooked through and the filling is hot. Rest 3 to 5 minutes before serving.


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