Try a heart healthy chicken cordon bleu

If you're trying to eat healthy and watch your blood pressure, creamy comfort foods may seem out of the question. But they don't have to be - try this chicken cordon bleu recipe when you're craving a rich, healthy meal.

Preparation time 20 minutes, plus 10 minutes resting time; Cooking time 10 minutes; Serves 4 

Ingredients:

• 4 boneless skinless chicken breast halves, about 350 g (1 1/2 lbs)
• 45 g (3 tbsp) chopped fresh parsley, divided
• 5 ml (1 tsp) Dijon mustard
• 2 slices (25 g/1 oz) low-fat Jarlsberg cheese
• 2 thin slices prosciutto, halved
• 50 g (1/4 c) all-purpose flour
• 2 egg whites 150 g (2/3 c) plain dry bread crumbs
• 1 g (1/4 tsp) salt 1 g (1/4 tsp) ground black pepper
• 0.5 g (1/8 tsp) paprika

Instructions:

1. Put the chicken breasts one at a time with the smooth side down between sheets of wax paper or plastic wrap. Working from the centre to the edges, pound lightly with the flat side of a meat mallet or small skillet to a 0.5-centimetre (1/4-inch) thickness. Remove the paper or plastic
2. In a small bowl, stir together 15 grams (one tablespoon) of the parsley and the mustard; spread over half of each chicken breast. Top with the half-slices of cheese and prosciutto. Fold the chicken breast in half over the stuffing and press the edges firmly to seal. Secure with wooden toothpicks
3. Put the flour in a wide, shallow bowl. Beat the egg whites in another wide shallow bowl. In a third bowl, combine the bread crumbs, remaining 30 grams (two tablespoons) of parsley, salt, pepper and paprika
4. Roll the bundles in the flour, then dip in the egg whites, then coat with the bread crumbs to evenly coat all sides. Set aside for 10 minutes
5. Heat a large nonstick skillet over medium heat. When hot, coat generously with cooking spray. Add the chicken bundles and cook until the chicken is no longer pink, three to five minutes per side

Nutritional information per serving:

• 339 Calories
• 6 g Fat (2 g Saturated Fat)
• 20 g Carbs
• 48 g Protein
• 1 g Fibre
• 110 mg Cholesterol
• 693 mg Sodium
• 103 mg Calcium

Just a small amount of super-lean prosciutto gives a big hit of flavour in this traditional dish. This recipe replaces Swiss cheese with low-fat Jarlsberg, and adds a small amount of Dijon mustard for a little zip. Serve with sautéed broccoli or spinach.

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