ARBY’S: CHICKEN CORDON BLEU SANDWICH

SAVE: 182 CALORIES, 20 G FAT, 5 G SAT. FAT

When I first learned about this sandwich, I thought it might be difficult to make. Traditionally, chicken cordon bleu is made by pounding a chicken breast flat, rolling it up with ham and cheese, and then breading and deep-frying it. Needless to say, I was surprised to learn that Arby’s version is simply a perfectly seasoned, breaded, and deep-fried chicken breast fillet placed in a toasted bun with slices of ham and cheese topped off with a touch of mayo. Pretty simple.

2½ ounces boneless, skinless chicken breast

½ tablespoon unbleached or all-purpose flour

¼ teaspoon salt

¼ teaspoon sugar

Pinch of garlic powder

Pinch of onion powder

Olive oil spray

1 egg white

1 teaspoon fat-free milk

2 tablespoons dry bread crumbs

1⁄8 teaspoon ground black pepper

1 sesame seed hamburger bun

1 ounce very thinly sliced 97% lean ham

1 slice (½ ounce) low-fat Swiss-style cheese

½ tablespoon light mayonnaise

PLACE the chicken on a cutting board. Cover with a sheet of waxed paper. With the smooth side of a meat mallet, pound it to an even ¼" thickness.

In a small resealable plastic bag, combine the flour, salt, sugar, garlic powder, and onion powder. Shake to mix well. Add the chicken. Shake to completely coat the chicken with the flour mixture. Place in the refrigerator for at least 10 minutes.

Preheat the oven to 450°F. Lightly mist a small nonstick baking sheet with oil spray. Set aside.

In a small shallow bowl, combine the egg white and the milk. Beat with a fork until smooth. Place the bread crumbs on a small sheet of waxed paper set next to the egg-white mixture.

Dip the chicken into the egg-white mixture, being sure to coat completely. Allow any excess egg-white mixture to drip off. Dip into the bread crumbs to coat completely. Repeat dipping into the egg-white mixture and the bread crumbs. Place on the reserved baking sheet. Lightly mist both sides with oil spray and sprinkle on the black pepper.

Bake for 6 to 8 minutes per side, or until the breading is crisp and the chicken is no longer pink inside. Meanwhile, preheat a nonstick skillet over medium heat. Place the bun top and bottom, cut-sides down, in the pan. Cook for 2 to 3 minutes, or until toasted.

Place the bun bottom on a plate. Top with the chicken, the ham, and the cheese. Spread the mayonnaise over the toasted side of the bun top. Flip onto the sandwich.

MAKES 1 SERVING

388 calories, 32 g protein, 41 g carbohydrates, 9 g fat, 1 g sat. fat, 1 g fiber

Original Arby’s Chicken Cordon Bleu Sandwich: 570 calories, 34 g protein, 46 g carbohydrates, 29 g fat, 6 g sat. fat, 2 g fiber