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Chicken Cordon Bleu

Categories:
main dish, poultry, low fat, chicken

4 ounces sliced reduced-fat Swiss cheese
4 ounces sliced lean ham
4 boneless skinless chicken breast ha; (4 oz ea), pound thin
3 tablespoons unbleached flour
1 teaspoon paprika
1 tablespoon light margarine
1/2 cup nonalcoholic white wine
1 packet low-sodium instant chicken broth mi
1 tablespoon cornstarch
1 cup evaporated milk

To cook the chicken: Place one-fourth of the cheese and ham on top of each chicken breast. Roll up breasts to enclose filling; secure with toothpicks. Combine flour and paprika. Coat chicken with flour mixture. Coat a nonstick skillet with nonstick spray. Add margarine and heat until melted. Add chicken and cook until browned on all sides, about 4 minutes. Stir in wine and broth mix. Reduce heat to low. Cover and cook until chicken is cooked through, about 10 minutes. Remove chicken from pan. Keep it warm. To make the sauce: Stir cornstarch into milk. Gradually stir milk mixture into pan. Cook, stirring constantly, until sauce thickens slightly, about 2 minutes. Spoon sauce over chicken. This recipe yields 4 servings. Comments: Once upon a time, Cordon Bleu was strictly high-brow, fancy-French-restaurant fare -- much too fussy, certainly, to make at home. Given its nutritional stats, however, it's probably just as well we weren't whipping it up every other day. The traditional cheese-and-ham-stuffed, cream-sauced chicken dish was loaded with fat and sodium -- 57 grams of fat and nearly 1,000 milligrams of sodium in a single serving! Which is precisely why we chose to redo it. And it took some clever culinary finagling, but we were able to give old Cordon Bleu a svelte, new look. Each satisfying serving of the new and improved version featured here has under 8 grams of fat (that's not a typo) and almost half the sodium of the original, with all the sophisticated flavors you've come to love. And as a bonus, our recipe is so easy to prepare that there's no reason you can't enjoy this updated French classic any day of the week. Bon appetit! Nutritional Information Per Serving: Calories: 349; Fat: 7.7 grams (21% of calories); Cholesterol: 93 milligrams; Sodium: 921 milligrams; Fiber (grams) 0.3.


Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-30-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 255 Calories (kcal); 8g Total Fat; (27% calories from fat); 32g Protein; 13g Carbohydrate; 87mg Cholesterol; 178mg Sodium Food Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

NOTES : Weight Watcher points calculated at 8 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Yield: 4 servings

Preparation Time: 0:00



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