It is a very straightforward, lightened up model of Rooster Cordon Bleu. No rolling them. There’s no motive to fuss with that. I make mine layered and open-faced. And, they’re completely fabulous! Every beneficiant serving has 259 energy and seven grams of fats.
- 4 skinny boneless, skinless hen cutlets (4 ozeach), see prep suggestions
- Salt and pepper, to style
- ¼ cup all-purpose flour or gluten-free all-purpose flour
- 1½ tablespoons reduced-fat butter
- ¾ cup reduced-sodium hen broth
- 1 tablespoon + 1 teaspoon contemporary lemon juice
- ½ tablespoon Dijon mustard
- 4 skinny slices deli ham, see buying suggestions
- 4 slices gentle Swiss cheese, (¾ ounce every) see buying suggestions
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Pound hen into 4 skinny items. Season hen with salt and pepper, to style. Place flour in a shallow dish. Calmly dredge hen with flour on either side.
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In a small bowl, mix hen broth, lemon juice, and Dijon mustard.
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Coat a big, nonstick pan with cooking spray. Add butter and warmth to soften over medium-high warmth. Add hen breasts and cook dinner 2 minutes on all sides, till barely golden, then switch to a dish. Be aware: In case your pan isn’t massive sufficient to cook dinner all 4 items of hen, cook dinner in batches. Warmth solely ¾ tablespoon butter to cook dinner every batch. Set cooked hen apart on a plate.
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Cut back warmth to medium-low, add hen broth combination. Combine round, utilizing a rubber spatula, scraping up any bits caught to pan. Simmer for 2-3 minutes to cut back sauce barely. Return hen to pan. Prime every bit with 1 slice of ham and 1 slice of cheese. Cowl pan and simmer over medium-low warmth for 3 to 4 minutes, till the cheese is melted.
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To serve: Use a spatula to switch hen to every plate. Spoon remaining sauce over every bit of hen.
Procuring Suggestions
There are a number of manufacturers of sunshine Swiss cheese out there. Also called Jarlsberg cheese. I used Alpine Lace.
Dealer Joe’s sells (8 oz.) packages of Black Forest ham. It’s uncured and incorporates ‘no nitrates.’ As well as, most well being meals markets promote one of these ham. Or, use your favourite lean ham corresponding to Oscar Meyer and even turkey ham.
Prep Suggestions
To create skinny hen cutlets: For every hen breast, place right into a freezer-type resealable bag. The freezer bag will forestall tearing in order that the mallet doesn’t come into direct contact with the uncooked hen. Place the bagged hen on prime of a reducing board to guard your countertop. Pound hen to its desired thickness, utilizing a meat mallet. Most recipes will recommend a thickness of between ¼” and ½.” Take away hen from bag. Repeat with the opposite 3 breasts.
WW Freestyle SmartPoints 4-Blue
WW SmartPoints 5-Inexperienced
WW Factors Plus 6
| SKINNY FACTS: for 1 piece hen with sauce 259 energy, 7g fats, 4g sat. fats, 69mg chol, 40g prot, 8g carbs, 0g fiber, 362mg sod, 1g sugar |
| FACTS: for Freestyle SmartPoints 134 energy, 3g sat. fats, 1g sugar, 14g protein |
Serving: 1henEnergy: 259kcalCarbohydrates: 8gProtein: 40gFats: 7gSaturated Fats: 4gLdl cholesterol: 69mgSodium: 362mgSugar: 1gBlue Sensible Factors: 4Inexperienced Sensible Factors: 5Plus Factors: 6
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