Low-Calorie Cheese-Stuffed Chicken Breast (Molten Cheese Chicken Cutlet)

Ingredients

• 1 chicken breast (Butterfly it without cutting all the way through, then pound it into a large, thin piece; approximately 200 g)
• 2 片 low-fat cheese slices (Place inside the chicken breast)
• marinade (Referred to in the video as “the seasonings shown on screen”; the specific ingredients and amounts cannot be identified from the provided text and audio. Use salt, black pepper, garlic powder, and similar seasonings to taste)
• low-carb fried-chicken coating (For coating; the video emphasizes that it contains approximately 4 g of carbohydrates per 100 g. Whole-wheat flour may be used as a substitute)
• cooking oil (For pan-frying; the video does not specify an amount, but enough to lightly cover the bottom of the pan is recommended)

Steps

1. 1

   Place the chicken breast on a cutting board. Starting from the thicker side, slice it horizontally without cutting all the way through, so it can be opened like a book.

2. 2

   Pound the chicken breast evenly with the back of a knife until it is large, thin, and relatively uniform in thickness. Do not chop through the meat fibers with the blade.

3. 3

   Place the chicken breast in a container, add the marinade shown in the video, and gently massage until the seasonings evenly coat the meat. The specific marinade ingredients and amounts cannot be identified from the provided transcript.

4. 4

   Open the marinated chicken breast and place 2 slices of low-fat cheese in the center. Do not spread the cheese to the edges; leave approximately 1 to 2 cm around the perimeter to help prevent the cheese from leaking out when sealed.

5. 5

   Fold the chicken breast over to enclose the cheese completely, then gently press the edges together to seal. If the edges do not stay closed, secure them with toothpicks, making sure to remove them before cooking.

6. 6

   Coat both sides of the cheese-stuffed chicken evenly with the low-carb fried-chicken coating. The video states that this coating contains approximately 4 g of carbohydrates per 100 g; whole-wheat flour may also be used as a substitute.

7. 7

   Add a thin layer of cooking oil to a frying pan and heat over medium-low heat. The oil is ready when a small amount of coating sizzles gently as soon as it is added. Do not let the oil smoke.

8. 8

   Add the coated chicken and pan-fry over medium-low heat until the bottom is golden brown and mostly set, approximately 5 to 6 minutes. Avoid flipping frequently to prevent the cheese from leaking through the seams.

9. 9

   Flip and continue pan-frying for approximately 5 to 6 minutes, until the other side is also golden brown and the center of the chicken is fully cooked, reaching an internal temperature of 74°C / 165°F. If the chicken is thick, cover the pan briefly to help cook the center through.

10. 10

    Turn off the heat and let the chicken rest for approximately 2 minutes before slicing and serving. Resting allows the juices to redistribute; when cut open, the melted cheese should form a molten center.

Notes

The video gives approximate nutrition per serving of 324 kcal, 39.5 g protein, and 12.8 g fat. Because the provided transcript does not clearly record the exact amounts of marinade, coating, or cooking oil, the actual nutrition will vary according to the size of the chicken breast, cheese brand, amount of coating, and amount of oil absorbed. The chicken breast must be cooked thoroughly, and the cheese-filled seams should be sealed securely to minimize leakage.

Nutrition per serving

• main course
• fat-loss meal
• high-protein
• low-calorie
• chicken breast
• cheese
• pan-fried
• quick meal