4
Serves
Preparation time: 25 minutes
Cooking time: 22 minutes
Crispy chicken breasts with a surprise nugget of cheesy filling are a family favorite. This version trims fat and calories by avoiding deep-frying. Instead, the chicken is browned on one side in a skillet and then finished in a hot oven, producing a crisp crust, without all the fat and fuss. If you would like to get things ready ahead of time, prepare the recipe through Step 4. Cover and refrigerate for up to 8 hours.
1/4 cup shredded Swiss, Monterey Jack, or part-skim mozzarella cheese
2 tablespoons chopped boiled or baked lean deli ham
1 tablespoon low-fat mayonnaise
2 teaspoons Dijon mustard
1/8 teaspoon freshly ground pepper
4 boneless skinless chicken breast halves (1 to 1 1/2 pounds/450 to 700 grams total), trimmed
1/2 cup Italian-style dry bread crumbs
1 large egg white
2 teaspoons olive oil
1. Preheat the oven to 400°F (200°C). Coat a baking sheet with nonstick spray.
2. Mix the cheese, ham, mayonnaise, mustard, and pepper in a small bowl.
3. Using a small sharp knife, make a horizontal slit along the thinner, long edge of a chicken breast half, cutting nearly through to the opposite side. Open up the breast and place about 1 tablespoon of the cheese mixture in the center. Close the breast over the filling and press the edges firmly together to seal. Repeat with the remaining chicken breast halves and cheese mixture.
4. Place the bread crumbs in a shallow glass dish. Lightly beat the egg white with a fork in a medium bowl. Holding each stuffed chicken breast together, dip them in the egg white, then dredge in the bread crumbs. (Discard any leftover bread crumbs.)
5. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken breasts and cook until browned on one side, about 2 minutes. Using tongs, place chicken breasts, browned-side up, on the baking sheet.
6. Bake the chicken until no longer pink in the center, about 20 minutes. An instant-read thermometer inserted in the center should register 170°F (75°C). One serving is 1 stuffed chicken breast half.
Per serving: 260 calories, 32 g protein, 11 g carbohydrates, 1 g fiber, 9 g total fat, 3 g saturated fat, 607 mg sodium.
In Step 2, substitute 2 tablespoons reduced-fat cream cheese and 1 tablespoon prepared basil pesto for the Swiss cheese, ham, mayonnaise, and mustard. Blend the cream cheese, pesto, and pepper together in a small bowl with a fork.