Makes 4 servings
Prep Time: 25 minutes
Total Time: 50 minutes
Ease of Preparation: Easy
1/4 cup grated Swiss, Monterey Jack or part-skim mozzarella cheese
2 tablespoons chopped ham
2 teaspoons Dijon mustard
Freshly ground pepper to taste
4 boneless, skinless chicken breast halves (1-1 1/4 pounds total)
1/4 cup egg substitute
1/2 cup plain dry breadcrumbs
2 teaspoons extra-virgin olive oil
1. Preheat oven to 400°F.
2. Mix cheese, ham, mustard and pepper in a small bowl.
3. Cut a horizontal slit along the thin edge of a chicken breast , to create a pocket. OpeHolding the pocket open, stuff with one-fourth of the filling. Close the pocket over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.
4. Pour egg substitute in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast together and dip in egg substitute, then dredge in breadcrumbs. (Discard leftovers.)
5. Heat oil in an oven proof, nonstick skillet over medium-high heat. Add chicken; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, put into the oven. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes.
Nutritional Notes: per serving: calories 238; fat 7g (sat 2g, mono 3g, poly 1g); iron 1.5mg; cholesterol 79mg; calcium 93mg; carbohydrate 12g; sodium 487mg; protein 30g; fiber 0.5g