Pork cordon bleu

Health score
10%
Pork cordon bleu
35 min.
4
399kcal

Suggestions

Ingredients

  •  pork escalopes 
  • slices emmental cheese 
  • slices ham 
  • 100 flour plain
  • 125 pack breadcrumb 
  •  eggs mixed with a good 1 tablespoon milk
  • servings oil for frying
  •  optional: lemon cut into wedges, to serve

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 180C/fan 160C/gas
  2. Take the escalopes, and lay them on a board, place a slice of ham and cheese on top of each and fold over to make a parcel, press the edges together well. Take three different plates, put flour on one, breadcrumbs on another and egg on the next. Coat each parcel in the crumbs, then flour, followed by the egg, then coat in the crumbs again.
  3. Heat a little oil in a large heavy-based ovenproof pan, then add the crumbed parcels. Cook on one side until golden, about 4 mins, then turn them and put the pan in the oven, cook for 10 mins until cooked through.
  4. Serve with lemon wedges and steamed green veg.

Nutrition Facts

Calories399kcal
Protein19.46%
Fat35.85%
Carbs44.69%

Properties

Glycemic Index
31.88
Glycemic Load
14.32
Inflammation Score
-5
Nutrition Score
16.016956536666%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Luteolin
0.51mg
Kaempferol
0.01mg
Myricetin
0.14mg
Quercetin
0.31mg

Nutrients percent of daily need

Calories:399.08kcal
19.95%
Fat:15.84g
24.36%
Saturated Fat:5.75g
35.96%
Carbohydrates:44.42g
14.81%
Net Carbohydrates:41.58g
15.12%
Sugar:2.72g
3.03%
Cholesterol:74.09mg
24.7%
Sodium:609.22mg
26.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.34g
38.68%
Vitamin B1:0.68mg
45.59%
Selenium:31.31µg
44.73%
Phosphorus:262.16mg
26.22%
Vitamin B2:0.42mg
24.62%
Vitamin B3:4.84mg
24.22%
Manganese:0.47mg
23.68%
Calcium:227.38mg
22.74%
Folate:89.7µg
22.42%
Iron:3.29mg
18.28%
Vitamin C:14.31mg
17.35%
Vitamin B12:0.9µg
15%
Zinc:2.18mg
14.52%
Fiber:2.84g
11.36%
Vitamin B6:0.21mg
10.37%
Magnesium:33.35mg
8.34%
Copper:0.16mg
8.24%
Vitamin B5:0.7mg
7.03%
Potassium:232.59mg
6.65%
Vitamin E:0.89mg
5.93%
Vitamin K:4.4µg
4.2%
Vitamin A:206.44IU
4.13%
Vitamin D:0.42µg
2.77%