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Chicken Cordon Bleu

Chicken recipe using MCT oil Total fat 15.2g Fat per adult portion 3.8g, For children half a chicken breast would be enough so 1.9g fat per portion.

Ingredients

1 Tbsp MCT Oil
4 skinless chicken breasts (6.4g Fat)
2 slices of Leerdammer Light Cheese (6.8g Fat)
4 slices of lean ham (2g Fat)
Salt and pepper

Method

Preheat your oven to 200°C/Fan 180°C/Gas Mark 6.

Trim any visible fat from the chicken breasts, lay one on a chopping board smooth side down, then using a sharp knife carefully cut horizontally through the breast from the curved side almost all the way through to the other side and open out like a book, it should be roughly heart shaped.

Lay the breast between two sheets of cling film and bash with a rolling pin to flatten out evenly to about 5mm thick. Remove the cling film from the top and place a slice of ham over the chicken breast and then half a slice of Leerdammer Light on one side of the ham. Fold the side with just ham over onto the side with the cheese on it enclosing the filling completely (hopefully). Repeat for each breast.

Season the chicken breasts with salt and pepper on both sides then place a large frying pan over a medium heat with the MCT oil. When the oil is hot (but not smoking) sides add the chicken breasts. (Do not overcrowd the pan, you can cook them in batches of two if need be) Cook one one side for 4 minutes and then turn over and cook on the other side for 4 minutes.

Transfer the chicken breasts to a baking tray and bake in the oven for 7-8 minutes.

When you cut into the chicken make sure there is no pinkness, if there is return to the oven for a couple of minutes. Serve with boiled new potatoes and either a mixed salad or green veg of your choice.

Total fat 15.2g
Fat per adult portion 3.8g,
For smaller children half a chicken breast would suffice in which case 1.9g fat per portion.