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    Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

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    Ham and Cheese Chicken

    WebMD Recipe from EatingWell.com

    Ham and Cheese Chicken

    Making a pocket in the chicken breast to hold the stuffing is easy with a good, sharp, thin-bladed knife. Browning the chicken in a skillet before baking gives it a beautiful golden color, and finishing in the oven ensures that it cooks evenly throughout.

    This Recipe Is:
    Ingredients
    Prep: 25 minutes | Total Time: 50 minutes
    • 1/4   cup
      Swiss, Monterey Jack or part-skim mozzarella cheese
    • 2   tablespoons
      ham, chopped
    • 2   teaspoons
      Dijon mustard
    • 4  
      boneless, skinless chicken breast halves, (1-1 1/4 pounds total)
    • 1  
      egg white
    • 1/2   cup
      plain dry breadcrumbs
    • 2   teaspoons
      extra-virgin olive oil
    •  
      freshly ground pepper to taste
    Instructions
    1. Preheat oven to 400°F. Use a baking sheet with sides and lightly coat it with cooking spray.
    2. Mix cheese, ham, mustard and pepper in a small bowl.
    3. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up the breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.
    4. Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast half together and dip in egg white, then dredge in breadcrumbs. (Discard leftovers.)
    5. Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes.

     

    Nutritional Information
    • Calories 236
    • Fat 7 g
      • Saturated fat 2 g
    • Cholesterol 74 mg
    • Carbohydrates 10 g
      • Dietary fiber 1 g
    • Protein 31 g
    • Sodium 287 mg
    * Nutritional Guidelines based on the USDA's MyPlate Standards.

    Reviewed July 16, 2012

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