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4 small skinless boneless chicken breast halves
Dijon or whole grained mustard
4 slices deli ham
4 slices Swiss cheese
1 tablespoon butter, melted
¼ cup Panko or fresh breadcrumbs (1 slice of sandwich bread pulsed in the food processor)

Preheat oven to 350°F. Place each chicken breast half between two pieces of plastic wrap; working from the center to the edges, lightly pound with the flat side of a meat mallet or the bottom of a small heavy skillet to a uniform ¼ inch thickness. Remove plastic wrap.

Place one slice of ham and one slice of cheese on each chicken piece then smear with mustard; fold in the sides and roll up jelly-roll style, securing both ends with toothpicks. Arrange chicken rolls in a shallow baking dish; brush with melted butter and sprinkle with the fresh or Panko crumbs. Bake for 25 to 30 minutes, until chicken rolls are cooked though. Cut each roll into ½ inch thick slices and fan out on individual plates.

WLS ½ roll portion, about 4 ounces:  Calories 157, fat 7 g, carbs 2 g, protein 20 g
Serves 4