By Mayo Clinic Staff

Dietitian's tip:

If you don't have spinach, swap in broccoli, asparagus, green beans or sauteed kale.

Number of servings

Serves 4
  1. Healthy carb


  1. 4 chicken breasts (4 ounces each)
  2. 1 cup panko bread crumbs
  3. 1 teaspoon chopped fresh parsley
  4. 1/2 teaspoon onion powder
  5. 1/2 teaspoon garlic powder
  6. 1/2 teaspoon paprika
  7. 1/2 teaspoon kosher salt
  8. 1/4 teaspoon ground black pepper
  9. 1/2 cup egg substitute
  10. 2 ounces sliced Swiss cheese
  11. 2 ounces sliced Canadian bacon
  12. 1 cup sauteed spinach


Heat oven to 400 F. Lightly coat a baking sheet with cooking spray; set aside.

In a small bowl, combine the bread crumbs, parsley, onion powder, garlic powder, paprika, salt and pepper. In another small bowl, add the egg substitute.

Pound out each chicken breast to an even thickness with a meat mallet and lay flat on a cutting board. Place 1/2 ounce slice of cheese on each chicken breast, followed by a 1/2 ounce slice of Canadian bacon and 1/4 cup of sauteed spinach.

Roll up each breast tightly. Dip in egg substitute and then coat in the bread crumb mixture. Place coated breasts on the baking sheet and bake for 20 to 25 minutes or until internal temperature reaches 165 F.

Nutritional analysis per serving

Serving size: 1 3-ounce breast

  • Calories 282
  • Total fat 8 g
  • Saturated fat 3 g
  • Trans fat 0 g
  • Monounsaturated fat 2 g
  • Cholesterol 103 mg
  • Sodium 527 mg
  • Total carbohydrate 13 g
  • Dietary fiber 2 g
  • Total sugars 1 g
  • Protein 38 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

May 14, 2016