A side dish of grilled asparagus would be a great addition to this meal. Asparagus is rich in color, fiber, and is a great source of the vitamin folate.
Non-stick cooking spray
1 bunch asparagus
¼ cup Italian bread crumbs
½ cup panko bread crumbs
½ cup liquid egg substitute
1 package thin chicken cutlets (3-4 cutlets)
2 slices low-fat smoked provolone cheese
2 thin slices smoked ham
½ teaspoon salt
¼ teaspoon pepper
½ teaspoon Adobe seasoning
Toothpicks
Preheat oven to 375˚F. Spray baking pan with non-stick cooking spray. Wash asparagus, bend to where it breaks, and throw away bottom half. Set up 2 bowls for assembly line: First, add Italian bread crumbs, panko and Adobe seasoning to one bowl; set aside. In separate bowl, add liquid egg substitute with 2 tablespoons water and stir; set aside. Use back of baking pan to pound each piece of chicken until thin. Cut pounded chicken in half to make 2 pieces. Sprinkle chicken cutlets with salt and pepper. Next add 3 asparagus to each chicken cutlet, ½ slice of cheese, and ½ slice of smoked ham. Then roll up layered chicken and secure with tooth picks. With each chicken cutlet, dip into egg wash and then bread crumbs until well coated. Place on baking pan. Bake in oven for about 25-35 minutes until cooked and no longer pink on inside of chicken.
Nutritional Information
Calories: 320
Total carbohydrate: 33 grams
Dietary fiber: 1 gram
Protein: 23 grams
Total fat: 10 grams
Saturated fat: 4 grams
Sodium: 517 milligrams
Preparation time: 50 minutes
Number of servings: 6
Serving Size: 1 prepared chicken cutlet
Photo by Mark Greenberg Photography
