How many ways have you cooked chicken in the last year? Too many to count? Probably. That’s why it’s always good to find new ways to cook this low-fat, protein-heavy bird. This recipe is one of our personal favorites because it gives you that restaurant quality taste and appearance with very little trouble and every bit as much of the muscle-building benefit you’re used to.

Goal: Mass-building

When to Eat It: Lunch or dinner, but try to keep it well outside of workout time when you should limit fat intake.


  • 4 skinless, boneless chicken breasts, 4 oz each
  • 1 tsp Mrs. Dash or other salt-free seasoning
  • 4 slices fat-free Swiss cheese
  • 4 slices low-fat deli ham
  • ½ cup seasoned bread crumbs
  • Nonstick cooking spray


  1. Preheat oven to 350 degrees F and coat an 8x10-inch baking dish with cooking spray.
  2. Pound chicken breasts to 1⁄4-inch thickness and sprinkle both sides with seasoning. Place one slice of cheese and one slice of ham on each chicken breast. Roll up each breast and secure with toothpicks.
  3. Place chicken in baking dish, seam side down, sprinkle with bread crumbs and bake for 30-35 minutes, or until chicken is no longer pink inside. For added fiber and vitamins, serve with steamed broccoli or asparagus. For more carbs in a mass-gaining phase, add a whole-grain roll.
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