Recipe of the Week - Chicken Cordon Bleu (low fat)

I found this recipe in a magazine a few years ago and it quickly became a staple in our dinner rotation. It was created by Laura Creavalle; a former professional bodybuilder known for her creative recipes. Creating a healthy lifestyle necessitates creativity. Unless you are training for your next bodybuilding competition, there is no need to have a complete spartan meal plan. On the flip side, you can't eat burger and fries every day and expect results. You need to find a happy medium and this is one of those meals that fits that criteria. It is my hope to include a recipe every week that will fit this criteria. Give it a try and let me know what you think.

Ingredients

4 skinless, boneless chicken breasts (approx. 4 oz each)

4 slices of fat-free or reduced fat swiss cheese

4 slices of low fat deli ham (usually, low fat means 1 gm fat per slice)

1/2 cup seasoned bread crumbs (such as Progresso)

Italian seasoning (or any other favorite seasoning)

Preheat oven to 350 degrees and coat a baking sheet with cooking spray.

Pound chicken breasts to 1/4 inch thickness and sprinkle both sides with seasoning. Place one slice of swiss cheese and one slice of ham on each chicken breast. Roll up each chicken breast and secure each with a toothpick. Place each breast on the baking sheet with seam side down, sprinkle with bread crumbs (amount depends on your liking). Bake the chicken for 30-35 minutes or until the chicken is no longer pink.

Each breast has approx. 350 calories and has a high amount of protein (approx. 45 grams), moderate amount of fat (approx. 10 grams), and a low amount of carbs (approx. 15 grams). Perfect evening meal

NOTE: A good side dish with this meal is asparagus or broccoli. Both complete the dish very well.

Oh yeah, I also trained tonight...

Shoulder Training - 10/12/09

Behind Neck Shoulder Presses

115 x 10 x 1

135 x 8 x 2

Front Dumbbell Laterals

35 x 10 x 2

Side Dumbbell Laterals (strict form - shoulders down and neck relaxed)

25 x 12 x 2

Machine Rear Delt Laterals

140 x 8 x 1

120 x 11 x 1

EZ Bar Curls (Strict - Back against the wall)

70 x 10 x 1

80 x 8 x 1

Cable Concentration Curls

30 x 12 x 1

40 x 10 x 1

Good times...