Chicken Cordon Bleu

Makes 6 servings

Ingredients

Nonstick cooking spray

6 boneless, skinless chicken breasts (about 3 ounces each), thinly sliced

6 slices lean deli ham (nitrate-free; about 5 ounces total)

6 slices reduced-fat Swiss cheese (3 ounces total), halved

2 large eggs

1 tablespoon water

¼ cup whole wheat bread crumbs

2 tablespoons grated Parmigiano-Reggiano cheese

Directions

1. Preheat the oven to 450 spray a baking sheet with the cooking spray.
2. Pound the chicken breasts to ¼ -inch thickness.
3. Layer 1 slice of ham and 1 slice (2 halves) of cheese on each chicken. Carefully roll the chicken. Place it seam-side down on the baking sheet.
4. In a small bowl, lightly whisk the eggs. In a second small bowl, mix together the bread crumbs and Parmigiano-Reggiano cheese.
5. Using a pastry brush, lightly brush each chicken roll with the egg wash and then sprinkle on the bread-crumb mixture.
6. Bake for 30 minutes, or until the chicken is cooked thoroughly and lightly browned on top.

Nutrition per serving (1 chicken breast): Calories 178; Fat 7g; Carbohydrates 3g: Protein 24g; Sodium 321mg.

Recipe from: The Gastric Sleeve Bariatric Cookbook: Easy Meal Plans and Recipes to Eat Well & Keep the Weight Off. Author:  Sarah Kent MS, RD, LDN, CSOWM, CD.

Eggplant Rollatini

Makes 6-8 Rollatini

Ingredients

Nonstick cooking Spray

1 large eggplant

1 tablespoon salt

1 teaspoon extra-virgin olive oil

1 pound fresh spinach (about 10 cups)

½ cup part-skim ricotta cheese

¾ cup shredded Parmigiano-Reggiano cheese

1 egg

1 teaspoon minced garlic

½ cup Marinara Sauce with Italian Herbs or low-sugar jarred marinara sauce, divided.

Directions

1. Preheat the oven to 400. Spray 1 or 2 baking sheets with the cooking spray.
2. Slice the eggplant lengthwise into ¼-inch pieces. Lay the slices on a paper towel and sprinkle them with salt. Let them sit for 10 minutes to help release some of the water in the eggplant.  Pat dry afterward.  It’s okay to wipe off some of the salt before baking.
3. Place the eggplant on the baking sheet and bake for 10 minutes. Remove from the oven and set aside to cool.  Leave the oven on.
4. Put a large pot over medium-high heat. Heat the olive oil for 1 minute.  Add the spinach leaves and cook, stirring occasionally, for about 3 minutes or until wilted.  Set aside to let cool.
5. Combine the ricotta, ¼ cup of mozzarella, Parmigiano-Reggiano, egg and garlic in a medium bowl. Mix well. When the spinach is cool, gently stir it into the cheese mixture.
6. Spread ¼ cup of the marinara sauce across the bottom of an 8-by-8-inch baking dish.
7. Spread the cheese mixture (about 2 tablespoons each) onto each eggplant slice, roll the slice, and place seam-side down in the baking dish. Continue until all eggplant slices are made into roll-ups and placed in the pan.
8. Top the rolled eggplant with the remaining ¼ cup of marinara and ½ cup of mozzarella.
9. Reduce the oven temperature to 350. Cover the baking sheets with aluminum foil and bake for 30 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is brown and bubbly.

Serving tip: Pack in even more vegetables by serving over a bed of zucchini noodles or “zoodles”.

Nutrition per serving (2 rollatini): Calories 160; Fat 7g; Carbohydrate 16g; Protein 11g; Sodium 330mg.

Recipe from: The Gastric Sleeve Bariatric Cookbook: Easy Meal Plans and Recipes to Eat Well & Keep the Weight Off. Author:  Sarah Kent MS, RD, LDN, CSOWM, CD.