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The Recipe Instructions |
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Ingredients
2 3 oz chicken cutlets
2 slices each turkey ham &
1 reduced calorie swiss cheese
1 1/2 oz each
1 tbsp plus 2 tsp dijon mustard, divided
1 tsp honey
1/3 cup + 2 t. plain bread crumbs
1/2 cup canned chicken broth
2 tsp flour
1 tbsp sour cream
2 tsp vegetable oil
Directions
1. Preheat oven to 375F. Top each chicken cutlet with 1 slice turkey
ham and 1 slice cheese: starting from narrow end, roll each cutlet
jelly-roll style and secure with toothpick. 2. In a small mixing
bowl, combine 1 T mustard and the honey; spread half of the mixture
evenly over each chicken roll. 3. On a sheet of waxed paper arrange
bread crumbs; turn chicken rolls in bread crumbs, coating all sides
and using all of the bread crumbs. Arrange chicken rolls on a
non-stick cooking sheet and drizzle each with 1 tsp. oil. Bake until
chicken is cooked through, 20-25 minutes. 4. While chicken is baking,
prepare sauce. In a small saucepan, combine broth and flour stirring
to dissolve flour. Cook over medium- high heat stirring frequently
until mixture thickens, about 3-4 minutes. Reduce heat to low and
stir in sour cream and remaining mustard. Cook, stirring
occasionally, 3-4 minutes longer. DO NOT BOIL. 5. To serve, remove
toothpicks and cut each chicken roll crosswise into 4 equal slices.
Onto each of 2 serving plates pour half of the sauce and top with
four chicken roll slices.
Servings: 2
Diet Weight Watchers Chicken Cordon Bleu Recipe brought to you by Diet Recipes To-Go
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The Glycaemic Index Diet
The gi index diet system is based on the gi (or glycaemic index), a list showing types of food and an indicator of the rapidity with which the carbs in the food gets transformed to glucose in the dieters blood stream. The theory is that slow acting food types (ie those with a low Glycaemic index score), suppress your appetite for longer and help to take in less food without craving snacks all the time. It is also very useful for diabetes sufferers, as the low GI foods are useful in managing surges in blood glucose levels. Super foods containing lycopene (includes apricots, red peppers & tomatoes) Lycopene is a natural coloring agent and part of the carotenid family. It is the agent responsible for the red color of a good number of fruit and vegetables. Usefully, unlike numerous other vitamins, lycopene is not damaged if it is cooked, but is essentially increased in efficacy by the cooking process. . Lycoprene's most important theraputic value is that it is an antioxidant and appears to be an asset in the battle to lower the risk of cancer. Lycopene is the most effective fighter of singlet oxygen, which is connected with aging of the skin. It's also thought by many experts to impede the progression of diseases affecting arterial blood vessels. |