Chicken Cordon Bleu

(1 recipe makes 4 servings)

4 boneless, skinless chicken breasts
4 thin ham slices
4 thin swiss cheese slices
2/3 c flour
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp salt
1/4 tsp black pepper
1 egg
2 tsp water
2/3 cups dry bread crumbs

Assembly instructions:
Pound chicken breasts between sheets of plastic wrap until 1/4" thick.  Place a slice of ham on each piece of chicken.  Place a slice of cheese on each piece of ham.  Roll up chicken & secure with toothpicks.  combine flour and seasonings in a shallow bowl.  In another bolw, lightly beat egg and water.  Place the bread crumbs in a third bowl.  Dip chicken inot the flour, coating all sides.  Shake to remove any excess flour.  Slide chicken through egg mixture.  Allow excess to drip off.  Then dip chicken into bread crumbs, coating all sides.  Flash freeze chicken on a baking sheet, then place in 8 x 8 baking dish sprayed with cooking spray.

To Serve:
Thaw completely.  Bake chicken at 350 degrees for 45 minutes.  (If baking from frozen, add 30 minutes to cooking time).  Bake until an instant-read thermometer inserted into the center of chicken reads 165 degrees. 

Nutritional info:
Per serving
347 calories
6g fat (16.1% calories from fat)
40g protein
31g carbohydrates
1g dietary fiber
128mg cholesterol
603 mg sodium