Lighter chicken cordon bleu with green beans
45 min · 60 g protein · 469 cals / serving
Chicken breasts pounded thin and rolled around ham and melting Swiss, brushed with mustard and yogurt and rolled in toasted golden crumbs, then roasted beside a tray of garlicky, blistered green beans. A cool lemony Dijon sauce goes on at the table. The meal-kit favourite with the cheese still oozing, for a fraction of the butter.
Ingredients
- 4 small breasts (1 1/2 lb) chicken breast
- 3/4 tsp salt, divided
- 1/2 tsp black pepper
- 1 tbsp Dijon mustard
- 8 thin slices (4 oz) deli ham (96% fat-free)
- 4 slices (3 oz) reduced fat Swiss cheese, halved
Crumb
- 1/2 cup breadcrumbs, panko or dry breadcrumbs
- 1 1/2 tbsp olive oil, divided
Crumb
- 1/2 tsp garlic powder
- 3 tbsp fresh parsley, finely chopped, divided
- 1 cup nonfat Greek yogurt, divided
- 1 1/3 lb green beans, trimmed (or a bag of ready-trimmed beans)
- 2 cloves garlic, thinly sliced
Dijon sauce
- 1 tbsp Dijon mustard
- 2 tbsp lemon juice, divided
- 2 tbsp fresh chives, snipped
- 1 tbsp water
Steps
- Heat the oven to 425°F with racks in the upper and lower thirds, and line two baking sheets. Lay the chicken between two sheets of baking paper and pound to about 1/4 inch thick. Season both sides with half the salt and the pepper.
- Spread a little of the first tablespoon of Dijon over each breast, cover with 2 slices of ham and a slice of Swiss (in two halves), and roll up tightly from the short end. Secure with a toothpick.
- Toast the crumbs with 1 1/2 teaspoons of the oil, the garlic powder and half the parsley in a dry frying pan over medium heat, stirring, for 2–3 minutes until golden. Tip into a shallow bowl to cool.
- Put 1/4 cup of the yogurt in a second shallow bowl. Brush each roll with the yogurt, then roll it in the toasted crumbs, pressing so they stick, and set seam side down on one of the sheets.
- Toss the green beans on the second sheet with the rest of the oil, the sliced garlic and a pinch of the salt. Roast the chicken on the upper rack and the beans below for 22–25 minutes, until the crumbs are deep golden, the beans are tender and blistered and the chicken reaches 165°F in the centre. Rest the rolls 3 minutes and pull out the toothpicks.
- Meanwhile stir the rest of the yogurt with the second tablespoon of Dijon, half the lemon juice, the chives, the water and the last pinch of salt. Squeeze the rest of the lemon over the beans, scatter with the last of the parsley, slice the rolls and serve with the sauce.
Good to know
No time to roll?
Make it open-faced: lay the ham and cheese on top of the pounded breasts, spread the yogurt over and press the toasted crumbs on top. It roasts in the same time and tastes the same.
What goes with it?
The green beans make it a full plate for most. For a bigger dinner, roast 1 lb of halved baby potatoes on a third tray, starting them 10 minutes before the chicken goes in.
Can I use prosciutto, like the meal kits?
Yes. Prosciutto is saltier and richer, so use 4 thin slices (60 g) instead of 8 of ham; it comes to about the same score.
Alternative
Per
- Calories
- 116
- Protein
- (54%)
- 15 g
- Fat
- (27%)
- 3 g
- Carbohydrates
- (19%)
- 6 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 246 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1875 kcal goes into the pot and 1871 g of ingredients comes out as about 1620 g of food: 116 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.