Blu Chicken Rolls

Ingredients

• 8 pieces of Ham
• 8 chicken boneless breast 
• 4 slices of cheese 
• 1/4 cups of melted butter
• 1/2 cups of corn flakes 
• Salt
• Pepper
• 1 tsp of Thyme 
• 1/2 cup of sour cream 
• 1 tsp of lemon juice 
• 1 can of condensed cream chicken soup 

Directions

1. Preheat oven to 400 degrees F (200 degrees C).
2. Place each chicken breast half between sheets of plastic wrap and pound with a meat mallet to about 1/8 inch thickness. Place a finger of cheese on each ham slice and sprinkle lightly with thyme and salt and pepper to taste. Roll up seasoned ham and cheese 'jelly roll-style', then roll each chicken breast with ham and cheese inside. Tuck in ends and fasten with toothpicks.
3. Place melted butter in a small bowl and place cereal crumbs in a shallow dish or bowl. Dip each chicken roll in butter or margarine, then roll in crumbs, turning to coat thoroughly. Place coated rolls in a lightly greased 9x13 inch baking dish.
4. Bake at 400 degrees F (200 degrees C) for about 40 minutes or until chicken is golden brown and juices run clear. Serve with cordon bleu sauce, if desired.
5. To Make Cordon Bleu Sauce: In a small saucepan mix together the soup, sour cream and lemon juice. Heat over low heat, stirring occasionally, and serve hot over chicken rolls. Makes about 2 cups; 8 servings of 1/4 cup each.

Science Behind it

Most of us know that chicken is a good source of protein, but did you also know that it is an excellent source of Phosphorous, vitamin B6, Niacin, and Selenium. Plus, it is also very low in Sodium, which is great news for dieters suffering from hypertension and cardiac issues. A 3 oz. portion of white-meat chicken, without the skin, typically has about 142 calories, 3.1 grams of fat, and no carbohydrates. For all of these reasons, it is a popular choice for dieters on a variety of plans, including the high protein and low carb diets.

Just as recipe preparation can improve the nutritional value of your chicken, it can also add unwanted calories, sugar, and fat to your portion. Fried chicken may have the same nutritional value as grilled or baked chicken, but choosing to bread it with white flour and deep-fry it in oil with saturated fat, adds many unhealthy calories and fats. Cooking chicken with the skin on adds no nutritional value, but does add fat and calories (especially when the skin is fried in oil). Many soy sauces and marinades have added sugars and sodium, that not only increase calories, but can raise blood pressure levels. Read package ingredients when selecting sauces, rubs, and marinades for your favorite poultry. Keep both cooking methods and recipes in mind when meal planning, remembering the more nutritious the ingredients for your chicken recipe, the healthier your food will be.