Macro Friendly Swiss Chicken
A lighter baked chicken topped with a creamy milk-based sauce, Swiss cheese, and crushed reduced-fat crackers.
Equipment
- 9x13 inch Baking Dish
- Cutting Board
- parchment paper or plastic wrap
- Meat Mallet or Rolling Pin
- Small saucepan
- Whisk
- Measuring cups and spoons
Ingredients
- 32 oz boneless skinless chicken breasts about 4 large
- salt and pepper to taste
- 4 slices baby Swiss cheese reduced-fat or regular (used Kroger brand)
- 1.5 cup skim milk cold (used Fairlife)
- 3 tbsp all-purpose flour
- 1/4 tsp poultry seasoning
- 1/4 tsp onion powder
- 1/2 tbsp salted butter
- 15 crackers reduced-fat Ritz crackers crushed
Instructions
- Preheat oven to 350°F (175°C) and spray a 9×13-inch baking dish with cooking spray.
- Place the chicken breasts between two pieces of parchment paper and gently pound with a meat mallet or rolling pin until each breast is under 1 inch thick and even in thickness.
- Season both sides of the chicken with salt and pepper, then arrange the breasts in the prepared baking dish. Top each breast with one slice of baby Swiss cheese.
- In a small saucepan, whisk together the cold skim milk, flour, poultry seasoning, onion powder, and a pinch of salt and pepper until smooth.
- Place the saucepan over medium heat and whisk constantly until the mixture thickens into a sauce, about 3–5 minutes; remove from heat and stir in the butter until melted.
- Pour the hot sauce evenly over the cheese-topped chicken, then sprinkle the crushed reduced-fat Ritz crackers over each piece.
- Cover the baking dish and bake in the preheated oven for 45 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and is cooked through.
- Remove from oven, let rest briefly, then divide into four portions and serve hot.
Notes
- Nutritional info provided is per serving (1/4 of recipe).
- One serving equals one-quarter of the baked dish.
- Pound chicken to even thickness for uniform cooking.
- Use reduced-fat crackers to keep macros lower.