Description: No deep fry but still crispy and tasty. A nice dish for a special occasion such as Christmas. It goes well with white wine, sparkling wine or beer.  
Serves: 2 (4 pieces)
Cooking time: 30 minutes

Ingredients

• Chicken breast strips – make an incision or open, 8 strips or 280g
• Cheese (Swiss, alternatively Emmental) – cut in strips, 1 slice or 20g
• Mayonnaise – 1 tablespoon
• Bread crumb – 30g
• Sunflower oil – 1 tablespoon

Method

1. Sandwich the cheese between two chicken strips. Pierce the chicken with a toothpick or fork.
2. Put mayonnaise around the chicken sandwich, then cover with bread crumbs.
3. In a non-stick frying pan, add sunflower oil and fry the chicken sandwich with medium heat. Once it gets brown, turn it over to fry the other side.

To serve: Squeeze lemon or mayonnaise according to your preference.

Nutritional Values Per Serving

Kcal	Protein	Fat	Carbs	Fibre	Sugars	Salt	Saturated Fat	Vitamin B3	Vitamin B6	Phosphorus
448.3	34.0g	29.0g	11.0g	0.7g	1.0g	0.7g	7.0g	14.9mg	0.8mg	327.2mg
22.4%	67.9%	41.4%	4.2%	2.3%	1.1%	10.9%	35.2%	114.4%	64.0%	59.5%

Nutritional Tips

Chicken is a good source of vitamin B3(Niacin), vitamin B6, vitamin B12, some vitamin B1(Thiamin) and vitamin B2(Riboflavin). The breast meat is especially a good source of lean protein and vitamin B3.

Vitamin B is a water-soluble vitamin and there are many different types which all of them play important roles in our body. Vitamin Bs function as coenzymes during the metabolism of fat and carbohydrates within the cell.

For instance, vitamin B3 prevents and cures the deficiency disease pellagra (a severe sunburn-like skin lesion where the body areas exposed to sunlight such as the neck, chest, and back of the hands, may become brown and peeling).

Diarrhoea, dermatitis, and dementia are known as the three Ds. Diarrhoea is caused by gut epithelial lining damage, so it is likely to cause other nutrient deficiencies too. This disease is associated with overdependence on maize as a staple food in certain parts of the world such as Southern Africa or India. Vitamin B3 plays an important role as the coenzymes NAD (nicotinamide adenine dinucleotide) and NADP (nicotinamide adenine dinucleotide phosphate) in a lot of redox reactions. It can be synthesized within the body from the precursor tryptophan which is an essential amino acid. In the UK, 40 per cent of this comes from meat, and 20 per cent from vegetables. Cereal grains also contain a large amount of preformed niacin, however, it may not be biologically available. All wheat flour (except wholemeal) is added synthetic niacin by law and most breakfast cereals are fortified.