Chicken Cordon Bleu

By Jeanette Terry

Chicken Cordon Bleu
  • 6 boneless, skinless chicken breast halves (4 ounces each)

  • 4 ounces sliced fat-free Swiss cheese

  • 3 ounces lean smoked ham

  • Flour

  • 2 egg whites, beaten

  • 1/3 cup unseasoned dry bread crumbs

  • Vegetable cooking spray

  1. Pound chicken breasts with flat side of meat mallet until very thin and even in thickness.

  2. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.

  3. Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.

  4. Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Nutritional Facts

34.6 g
540 mg
73.2 mg
3.9 g
6.3 g


7 replies

Caroltoo 2012-02-22 14:49:51 -0600 Report

Have you contributed another version of Cordon Bleu to our recipe book? I'd be interested to see it.

joanne denison
joanne denison 2012-02-22 09:43:37 -0600 Report

I love Chicken Cordon Bleu too! But skip the "low fat" Swiss and look for an organic, natural brand of Swiss produced using traditional methods. Unpasteurized cheeses are best because dairy when cooked becomes slightly toxic. Unpasteurized cheeses are completely allowed in the US and better grocers and health food stores will have them. Whole Foods has plenty of raw cheeses. Many are simply phenomenal in taste, tang and flavor.
Okay, enough of that. Skip the cooking sprays because most contain corn, soy or veggie oils and those in the US are slightly toxic because those crops are now GMO'd to withstand heavy apps of pesticides and herbicides. Think strong biodisruptors, like agent orange. In addition, most oils degrade at cooking temps so use organic coconut oil or butter. Minimally processed is best.
I put ham and broccoli in mine. Always try to eat broccoli or cauliflower with any red meat to eliminate the increased risk of cancer. Of course organic ham is best. Nitrates are associated with increased cancer risk. Just 2 small breakfast links per day can increase your risk of gut cancers by 100%!
Also, use whole eggs. There's no reason for waste. Most of the nutrition in eggs is in the yolk and not the white and eggs are very good for you. The cholesterol thing is a myth and ridiculous. Your brain is mostly fat. 40% of it is cholesterol. Don't get me going. You need cholesterol. The only people that need to reduce it are those with a rare condition called hypercholesteroldemia where rates soar to 300 to 500. Somewhere around 180 to 250 is fine—without drugs. The cholesterol scare was a means for mega Pharma to sell $400 per mo drugs and that's it.

Uncle Lew
Uncle Lew 2012-02-22 07:58:32 -0600 Report

The recipe lacks Dijon mustard which is one of the basic ingredients of Chicken Cordon Bleu. Without the mustard an important component of the taste is missing. The mustard should be spread on the ham/cheese covered cutlet just before it is rolled up. It doesn't take much mustard but the difference in taste is noticeable. The addition of Dijon mustard will not significantly change the nutrition values.