- 2 boneless skinless chicken breasts
- 1 slice of ham, halved
- 1 slice of provolone cheese, halved
- 1/4 cup flour (seasoned with salt, pepper, paprika, and garlic powder)
- 1 egg whipped with 1 tsp milk
- 1/4 cup Panko breadcrumbs
- 2 tablespoons olive oil
- 1 cup tomato sauce with no added salt
- 4 medium Yukon gold potatoes, skin-on, rinsed and quartered
- 1 bunch fresh asparagus, rinsed and trimmed
- Slice the center of each breast horizontally, making sure not to cut all the way through the meat — this will make a pocket. Put a half slice of ham and a half slice of cheese into each one and press the edges of the chicken back together.
- Place the flour, egg, and bread crumbs in three separate, shallow bowls. Dip both sides of each breast into flour, then egg, then bread crumbs. Make sure to get crumbs on each side.
- Heat the olive oil in a medium nonstick and oven-proof pan over medium-high heat. Sauté the chicken breasts on one side until brown, about 3 minutes. Flip the breasts and place them in an oven that was preheated to 350 degrees Fahrenheit.
- Insert a thermometer into the chicken breasts. Bake until they reach 140 degrees, then turn the oven up to 390 degrees. Cook until the breasts reach 165 degrees, then remove the pan from the oven.
- Meanwhile, microwave the potatoes in a covered dish for 5 minutes. Place them in a pan with the asparagus and roast in the oven for 15 minutes. Heat the tomato sauce on the stovetop too.
- Serve the chicken breasts over the tomato sauce and accompany with vegetables, as pictured above.
- Serves 2. Each serving contains 505 calories, 9 g fat, 3 g saturated fat, 0 g trans fat, 178 mg cholesterol, 501 mg sodium, 64 g carbohydrate, 9 g dietary fiber, 11 g sugar, and 43 g protein.
- Each serving also has 39% DV vitamin A, 61% DV vitamin C, 16% DV calcium, and 38% DV iron.
- To boost the flavor even more, swirl a little pesto into the tomato sauce.
- If you use a thermometer to cook your chicken breast to 165 degrees Fahrenheit, if will be very tender and juicy. I strongly recommend it.
- If you increase the heat during the last few minutes of cooking (as indicated in the recipe) the chicken will be nice and crisp on the outside.
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.