The all-new, healthier chicken cordon bleu

Crispy chicken breasts with a surprise nugget of cheesy filling are a family favourite. This version trims fat and calories by avoiding deep-frying.

• 50 ml (1/4 c) shredded Swiss, Monterey Jack or part-skim mozzarella cheese
• 30 ml (2 tbsp) chopped boiled or baked lean deli ham
• 15 ml (1 tbsp) low-fat mayonnaise
• 10 ml (2 tsp) Dijon mustard
• 0.5 ml (1/8 tsp) freshly ground pepper
• 4 boneless skinless chicken breast halves (450 to 700 g total/1 to 1 1/2 lb), trimmed
• 45 g (1/2 c) Italian-style dry bread crumbs
• 1 large egg white
• 10 ml (2 tsp) olive oil

Preparation time: 25 minutes. Cooking time: 22 minutes. Serves 4.

1. Preheat the oven to 200°C (400°F). Coat a baking sheet with nonstick spray.
2. Mix the cheese, ham, mayonnaise, mustard and pepper in a small bowl.
3. Using a small sharp knife, make a horizontal slit along the thinner, long edge of a chicken breast half, cutting nearly through to the opposite side.
4. Open up the breast and place about 15 millilitres (one tablespoon) of the cheese mixture in the centre. Close the breast over the filling and press the edges firmly together to seal. Repeat with the remaining chicken breast halves and cheese mixture.
5. Place the bread crumbs in a shallow glass dish. Lightly beat the egg white with a fork in a medium bowl. Holding each stuffed chicken breast together, dip them in the egg white, then dredge in the bread crumbs.
6. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken breasts and cook until browned on one side, about two minutes. Using tongs, place chicken breasts, browned side up, on the baking sheet.
7. Bake the chicken until no longer pink in the centre, about 20 minutes. An instant-read thermometer inserted in the centre should register 75°C (170°F).

For chicken breasts stuffed with pesto, try this:

• In step 2, substitute 30 millilitres (two tablespoons) reduced-fat cream cheese and 15 millilitres (one tablespoon) prepared basil pesto for the Swiss cheese, ham, mayonnaise and mustard.
• Blend the cream cheese, pesto and pepper together in a small bowl with a fork. Stuff this mixture inside the chicken instead and follow the recipe normally.

If you'd like to get things ready ahead of time, prepare the recipe through step 5. Cover and refrigerate for up to eight hours.

Per one stuffed chicken breast half:

• 260 calories
• 32 g protein
• 11 g carbohydrates
• 1 g fibre, 9 g total fat
• 3 g saturated fat
• 76 mg cholesterol
• 607 mg sodium

Tasty and easy to prepare, this chicken dish could become a family favourite. Plus, no one will suspect how much healthier it is than other cordon bleu recipes.