Here in Kansas we are experiencing a warm and beautiful Spring.  The weather is mild and mostly sunny with enough rain to keep everything growing.  These days are very motivational (for me) to work in the yard and engage in other activities outdoors.  All of which helps with meeting my exercise needs.and stay on course with my weight loss/maintenance goals.  I hope you too have been energized and are also on target with your program.

Stay focused.  Weigh only once weekly.  Be encouraged by weight loss or maintenance and face lapses as an opportunity to reignite your weight loss regime.  DO NOT GIVE UP—FAILURE IS NOT AN OPTION, BUT AN OPPORTUNITY TO RENEW.  Consider adding a 10-15 minute daily walk to your regular routine.  You will find you have more energy.  Below is another fun and tempting recipe I discovered as a result of my recent trip to Europe.

Quick Chicken Cordon Bleu for Two


To make traditional cordon bleu, you layer prosciutto (or other ham) and cheese in between thin slices of chicken or veal, then bread and sauté the whole stack. This quick, easy version keeps the flavors the same, but skips the fussy layering and breading steps. Serve with: Delicata squash and broccoli.


Serves: 2

o 2 boneless, skinless chicken breasts (10-12 ounces), trimmed and tendersremoved (see Tip)

o 1/4 teaspoon freshly ground pepper, divided

o 1/8 teaspoon salt

o 3 tablespoons shredded Gruyère or Swiss cheese

o 1 tablespoon reduced-fat cream cheese

o 2 tablespoons coarse dry whole-wheat breadcrumbs (see Tip)

o 1 1/2 teaspoons chopped fresh parsley or thyme

o 2 teaspoons extra-virgin olive oil, divided

o 2 tablespoons chopped ham (about 1/2 ounce)


1. Preheat oven to 400°F.

2. Sprinkle chicken with 1/8 teaspoon pepper and salt. Combine cheese and cream cheese in a bowl. Combine the remaining 1/8 teaspoon pepper with breadcrumbs, parsley (or thyme) and 1 teaspoon oil in another bowl.

3. Heat the remaining 1 teaspoon oil in a medium, ovenproof nonstick skillet over medium heat. Cook the chicken until browned on both sides, about 2 minutes per side. Move the chicken to the center so the pieces are touching. Spread with the cheese mixture, sprinkle with ham, then top with the breadcrumb mixture.

4. Bake until the chicken is no longer pink in the center and an instant-read thermometer registers 165°F, 5 to 7 minutes.

Tip: It can be difficult to find small chicken breasts. Remove the strip of meat from the underside of a 5- to 6-ounce breast—the “tender,” about 1 ounce of meat—to yield a perfect individual portion. Freeze the tenders and use them in a stir-fry.

Note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firmsandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.

Nutrition Facts

Per Single Serving / Serves 2 Total
Calories 280 Calories from fat 117
Total Fat 13gm 20% Cholesterol 98mg 33%
Sodium 331mg 14% Total Carbohydrates 4gm 1%
Fiber 1gm 4% Protein 34gm

Nutrition Facts provided by: EatingWell

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



Theresa Newell

Category: Healthy Living

About the Author

Theresa was diagnosed with type 2 Diabetes Fall 2009.

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