When I tell people they can have Cordon Bleu on a diet, they usually laugh. The secret is portion size and a little cheating. In this version, each piece is 1/2 a chicken breast flattened; a small piece of off-the-bone ham (not processed); shredded cheese; and an amazing sauce. It’s not only delicious but a complete meal for under 400 calories!

INGREDIENTS

4 chicken breasts (boneless/skinless)
salt and pepper to taste
4 slices of (real) ham, apx 2 oz each and 1/8″ thick)
4 ounces Cheddar cheese (Swiss is the norm but too high in calories)
3 tbsn melted butter (don’t skimp here; it seems like a lot but it’s the basis of the dish’s decadent taste)
1 clove garlic, minced
1 cup seasoned bread crumbs
1/2 teaspoon thyme

INGREDIENTS (Sauce)

2 tbsn butter2 tbsn flour
1/4 cup white wine
2 tbsns Dijon mustard
1 cube chicken bouillon
1/2 teaspoon Worcestershire sauce
1/4 cup Parmesan cheese (grated)
salt and pepper to taste

METHOD

  1. Preheat oven to 350F
  2. Pound chicken to 3/4″ thick (place between 2 pieces of parchment or wax paper and use mallet)
  3. Top each chicken breast with 1 slice of ham and about 1 oz of cheese (either slices or grated. Grated cheese mixes in while slices don’t-just a preference)
  4. Combine butter and garlic in a small dish. (You may need to melt butter slightly). Mix breadcrumbs and thyme in a separate bowl. Dip each chicken roll in butter and then into the breadcrumb mixture.
  5. Place in a baking dish and bake 35-40 minutes or until chicken reaches 165F. Don’t overcook.

METHOD (Sauce)

  1. Melt butter in a small sauce pan. Add flour and cook 1 minute.
  2. Add in milk and wine a little bit a a time stirring after each addition until the mixture is smooth.
  3. Add in Dijon, bouillon and Worcestershire. Bring to a boil while whisking and reduce heat. Simmer 1 minute.
  4. Remove from heat ands stire in parmesan cheese. Season with salt and pepper to taste. Serve over chicken.

Serve with scalloped potatoes (the other 150 calories). Check the blog for my homemade Scalloped, follow another recipe, or just use quick mixes.

 

This and other recipes are suggested for men following the Dad’s Diet strategy (copyright 2021). They are also served at the Artichoke Hart restaurant (New York Fried, copyright 2016) and sometimes served by 5-star chef London Cartwright (Menu of Passion, copyright 2017).

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