Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
1168
Calories
85g
Protein
46g
Fat
97g
Carbs
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Pork | 100g cooked | 242 |
| Chicken | 100g cooked | 165 |
| Vegetable | 1 tbsp (14g) | 120 |
| Swiss Cheese | 1 oz (28g) | 108 |
| Egg | 1 large egg (50g) | 78 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 6 boneless, skinless chicken breast halves (4 ounces each)
- 4 ounces sliced fat-free Swiss cheese
- 3 ounces lean smoked ham
- flour
- 2 egg whites, beaten
- ⅓ cup unseasoned dry breadcrumbs
- vegetable cooking spray
Directions
1
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness.
2
Layer cheese and ham on chicken breasts, cutting to fit.
3
Roll up chicken and secure with toothpicks.
4
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs.
5
Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
6
Place chicken in baking pan.
7
Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Recipe sourced from
fandom