280 Cals 36 Protein 12.5 Carbs 9 Fats
PREP TIME:
10 mins
COOK TIME:
25 mins
TOTAL TIME:
35 mins
YIELD:4 SERVINGS
COURSE:Dinner
CUISINE:American
These pickle, ham and Swiss Chicken roll ups came to me after having a serious pickle craving!
INGREDIENTS
4 1 lb thin boneless chicken cutlets
1 1/4 cups pickle juice, enough to cover chicken
4 teaspoons deli mustard
2 oz thin sliced reduced sodium deli ham
2 oz shredded Swiss cheese
1-2 dill pickles, sliced very thin lengthwise, dried on paper towel (I used a mandolin)
olive oil spray
For the breading:
1 large egg, beaten
1/3 cup seasoned wheat or gluten-free breadcrumbs*
1/3 cup seasoned wheat or gluten-free panko*
cooking spray
INSTRUCTIONS
Oven Method:
Place chicken in a shallow bowl and cover with pickle juice (enough to cover completely).
Marinate in the refrigerator 8 hours.
After 8 hours, drain and dry the chicken completely on paper towels; discard marinade.
Preheat oven to 425F. Spray a baking sheet with oil.
Spread 1 teaspoon of mustard over each piece of chicken. Layer the ham on top, then the Swiss cheese and pickles along the center and roll.
Place egg in a medium bowl. In a shallow bowl, combine the bread crumbs and panko. Dip chicken in the egg wash, then into the breadcrumb mixture and shake off excess.
Transfer to the prepared baking sheet and spray the top generously with oil. Bake 25 minutes, until golden outside and cooked through.
Air Fryer Method:
Follow steps 1-5.
Preheat the air fryer to 400F. Transfer to the air fryer basket in two batches until golden outside and cooked through in the center, about 12 minutes, turning half way.
NOTES
*only 1/4 cup of each gets used in breading, so I subtracted what got thrown out from the macros.
Serving: 1roll up, Calories: 280kcal, Carbohydrates: 12.5g, Protein: 36g, Fat: 9g, Saturated Fat: 3.5g, Cholesterol: 148mg, Sodium: 869.5mg, Fiber: 1g, Sugar: 2gBlue Smart Points:4Green Smart Points:6Purple Smart Points:4Points +:4
Health & Nutrition
