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Enjoy this recipe from Delicious Recipes for Diabetics.
Submitted by: Jen Sell from Farmington, MN
4 4-oz. boneless, skinless chicken breasts
2 slices deli low-sodium ham, cut in half
2 slices reduced-fat Swiss cheese, cut in half
1 egg, beaten
1/2 c. skim milk
1/4 c. whole-grain bread crumbs
1/2 t. garlic powder
1 t. dried oregano
2 T. grated Parmesan cheese
Flatten chicken breasts between 2 pieces of wax paper until 1/4-inch thick. Top each piece with a 1/2 slice of ham and cheese; roll up tightly, securing with toothpicks. In a small bowl, beat egg and milk together; set aside. In another bowl, combine bread crumbs, garlic powder, oregano and Parmesan cheese. Dip each chicken bundle in egg mixture, then in bread crumbs. Place on a greased baking sheet; bake at 350 degrees for 45 minutes. Makes 4 servings.
Nutrition Per Serving: 236 calories, 6g fat, 2g sat fat, 126mg cholesterol, 352mg sodium, 8g carbohydrate, 1g fiber, 2g sugars, 36g protein. Exchanges: ½ starch; 4½ very lean meat; ½ medium fat meat
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Flatten chicken breasts between 2 pieces of wax paper until 1/4-inch thick. Top each piece with a 1/2 slice of ham and cheese; roll up tightly, securing with toothpicks. In a small bowl, beat egg and milk together; set aside. In another bowl, combine bread crumbs, garlic powder, oregano and Parmesan cheese. Dip each chicken bundle in egg mixture, then in bread crumbs. Place on a greased baking sheet; bake at 350 degrees for 45 minutes. Makes 4 servings.
Nutrition Per Serving: 236 calories, 6g fat, 2g sat fat, 126mg cholesterol, 352mg sodium, 8g carbohydrate, 1g fiber, 2g sugars, 36g protein. Exchanges: ½ starch; 4½ very lean meat; ½ medium fat meat
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