Chicken Cordon Bleu

Health score
15%
Chicken Cordon Bleu
25 min.
8
380kcal

Suggestions

Ingredients

  • 28 ounces double chicken breasts boneless skinless
  • slices deli ham thin
  •  eggs 
  • 0.3 cup flour 
  • teaspoons thyme leaves fresh
  • servings kosher salt and pepper black freshly ground
  • teaspoon olive oil 
  • cup panko bread crumbs 
  • 16 slices swiss cheese thin
  • teaspoons water 

Equipment

  • oven
  • plastic wrap
  • baking pan
  • meat tenderizer

Directions

  1. Preheat oven to 350 degrees F.
  2. Lay the chicken between 2 pieces of plastic wrap. Using the flat side of a meat mallet, gently pound the chicken to 1/4-inch thickness. Take care not to pound too hard because the meat may tear or create holes.
  3. Lay 2 slices of cheese on each breast, followed by 2 slices of ham, and 2 more of cheese; leaving a 1/2-inch margin on all sides to help seal the roll. Tuck in the sides of the breast and roll up tight like a jellyroll. Squeeze the log gently to seal.
  4. Season the flour with salt and pepper; spread out on waxed paper or in a flat dish.
  5. Mix the breadcrumbs with thyme, kosher salt, pepper, and oil. The oil will help the crust brown. Beat together the eggs and water, the mixture should be fluid. Lightly dust the chicken with flour, then dip in the egg mixture. Gently coat in the bread crumbs. Carefully transfer the roulades to a baking pan and bake for 20 minutes until browned and cooked through.
  6. Cut into pinwheels before serving.

Nutrition Facts

Calories380kcal
Protein42.15%
Fat48.01%
Carbs9.84%

Properties

Glycemic Index
22.38
Glycemic Load
2.32
Inflammation Score
-7
Nutrition Score
19.764782786369%

Flavonoids

Apigenin
0.01mg
Luteolin
0.23mg

Nutrients percent of daily need

Calories:379.52kcal
18.98%
Fat:19.8g
30.46%
Saturated Fat:8.94g
55.86%
Carbohydrates:9.13g
3.04%
Net Carbohydrates:8.6g
3.13%
Sugar:0.52g
0.57%
Cholesterol:153.4mg
51.13%
Sodium:581.09mg
25.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.11g
78.23%
Selenium:54.94µg
78.48%
Vitamin B3:12.37mg
61.83%
Phosphorus:502.51mg
50.25%
Vitamin B6:0.9mg
45.25%
Calcium:332.5mg
33.25%
Vitamin B12:1.53µg
25.48%
Vitamin B1:0.34mg
22.9%
Vitamin B2:0.37mg
21.56%
Zinc:3mg
20%
Vitamin B5:1.92mg
19.18%
Potassium:509.79mg
14.57%
Magnesium:48.73mg
12.18%
Iron:1.49mg
8.28%
Vitamin A:395.67IU
7.91%
Folate:28.45µg
7.11%
Manganese:0.14mg
7.02%
Copper:0.1mg
5.15%
Vitamin E:0.69mg
4.6%
Vitamin D:0.52µg
3.43%
Vitamin C:1.99mg
2.41%
Fiber:0.54g
2.15%
Vitamin K:1.68µg
1.6%