Jalapeno Popper Chicken

I love jalapeno poppers, but not their nutritional information (or lack there of). Although it was a little bit of work to make these, I was NOT disappointed. The serving size is a little small, though, so I would suggest and nice-sized salad and some low fat cottage cheese as sides. That way you get in your veggies, protein, and dairy. This recipe was adapted from one of my favorite recipe sources, hungrygirl.com.

These directions are for one cutlet. I made four at a time. Plan accordingly.

Ingredients

1/2 cup seasoned bread crumbs
1/8 tsp or more of garlic powder
1/2 tsp onion powder
Dash or more of cayenne pepper
One 5 oz raw boneless, skinless chicken breast cutlet, pounded out to 1/2 in thickness
**If you do not have a meat tenderizer, it is okay. I wrapped the chicken in
plastic wrap, put a cake pan on top, and used a can of soup! Thanks Alton Brown and
Good Eats for that idea!**
Salt and Pepper to taste
1 wedge The Laughing Cow Light and Creamy Swiss Cheese (I love this stuff!! Totally worth
buying the whole container. It's good on crackers, sandwiches, burgers, or just on its
own)
1 1/2 tbsp chopped jarred jalapeno slices (about 6 disks)
1 tbsp of either fat-free liquid egg substitute or mixture of egg white and water


Directions
-Preheat oven to 350 degrees
-Add bread crumbs, powders, and cayenne to gallon zip-lock bag and shake to combine
-Place chicken cutlets on a clean and dry surface; season with salt and pepper
-Spread upward facing cutlets with evenly separated cheese. Then top evenly with jalapeno pieces
-Carefully roll chicken and secure with toothpicks
-Brush cutlets with egg mixture and then sprinkle with breaded coating with a spoon until chicken cutlets are evenly coated
-Spray baking pan with non-stick spray and place chicken in the pan (I used Pyrex). Cover with foil and back 20 minutes.
-Remove foil and return pan, uncovered, to the oven for 15 minutes.
-Let cool slightly, remove tooth picks, and serve.

Nutritional information
This recipe is for one cutlet. It is about 240 calories, 4 g fat, 7 g fiber, and 36.5 g protein.