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CHICKEN CORDON BLEU
Ingredients
Serves 4
>> 4 skinless, boneless chicken breasts, 4 oz. each
>> 1 tsp. Mrs. Dash or other salt-free seasoning
>> 4 slices fat-free Swiss cheese
>> 4 slices low-fat deli ham
>> 1⁄2 cup seasoned bread crumbs
>> Nonstick cooking spray
Goal: Mass-building
When to Eat It: Lunch or dinner, but try to keep it well outside of workout time when you should limit fat intake.
How to Make It:
Preheat oven to 350 degrees F and coat an 8x10-inch baking dish with cooking spray. Pound chicken breasts to 1⁄4-inch thickness and sprinkle both sides with seasoning. Place one slice of cheese and one slice of ham on each chicken breast. Roll up each breast and secure with toothpicks. Place chicken in baking dish, seam side down, sprinkle with bread crumbs and bake for 30-35 minutes, or until chicken is no longer pink inside.
Side Dish: For added fiber and vitamins, serve with steamed broccoli or asparagus. For more carbs in a mass-gaining phase, add a whole-grain roll.
NUTRITION FACTS (per serving; serves four): 362 calories, 53 g protein, 15 g carbs, 10 g fat, 0 g fiber
Ingredients
Serves 4
>> 4 skinless, boneless chicken breasts, 4 oz. each
>> 1 tsp. Mrs. Dash or other salt-free seasoning
>> 4 slices fat-free Swiss cheese
>> 4 slices low-fat deli ham
>> 1⁄2 cup seasoned bread crumbs
>> Nonstick cooking spray
Goal: Mass-building
When to Eat It: Lunch or dinner, but try to keep it well outside of workout time when you should limit fat intake.
How to Make It:
Preheat oven to 350 degrees F and coat an 8x10-inch baking dish with cooking spray. Pound chicken breasts to 1⁄4-inch thickness and sprinkle both sides with seasoning. Place one slice of cheese and one slice of ham on each chicken breast. Roll up each breast and secure with toothpicks. Place chicken in baking dish, seam side down, sprinkle with bread crumbs and bake for 30-35 minutes, or until chicken is no longer pink inside.
Side Dish: For added fiber and vitamins, serve with steamed broccoli or asparagus. For more carbs in a mass-gaining phase, add a whole-grain roll.
NUTRITION FACTS (per serving; serves four): 362 calories, 53 g protein, 15 g carbs, 10 g fat, 0 g fiber
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