Chicken Cordon Bleu Nutritional Facts

Chicken Cordon Bleu is a dish containing chicken, ham or prosciutto, and Swiss cheese, which may be topped with a sauce. The boneless skinless chicken breast is generally pounded flat, then the ham and cheese are rolled up inside the chicken. Once the chicken is rolled up, it can be coated in beaten egg white and bread crumbs and fried in hot oil or baked. The amount of calories and fat per serving can vary widely depending upon the method of cooking.

Sauce

The sauce used on Chicken Cordon Bleu varies. Some sauces are composed of condensed mushroom soup, while others may be created with wine and heavy whipping cream. The sauce can add a considerable amount of calories and fat to this dish. Ordering Chicken Cordon Bleu with no sauce is a good idea for those watching their weight when dining out.

Calories

A typical serving of fried chicken cordon bleu containing 1/2 of a chicken breast with ham and sauce can contain up to 600 calories and 45 grams of fat. A comparable-size serving of baked chicken cordon bleu contains 400 to 500 calories and only 20 to 25 grams of fat. Choosing reduced fat varieties of cheese and ham can lower the calories and fat even more.

Protein

Chicken Cordon Bleu contains two different kinds of meat, which makes it a high-protein meal. One serving usually contains between 40 and 50 grams of protein. According to the USDA, people following a 2,000-calorie diet should consume approximately 91 grams of protein daily. One serving of Chicken Cordon Bleu supplies roughly half the protein needed in one day.

Fat

According to the USDA dietary guidelines, 20 to 35 percent of daily calories should come from fat. Chicken Cordon Bleu may contain anywhere from 36 to 68 percent of its calories from fat. This means that Chicken Cordon Bleu can be included in a healthy diet as long as low-fat food choices are made throughout the day to offset the high fat content of this dish.

Recipe

Pound one boneless skinless chicken breast flat with a mallet until the chicken breast is 1/8-inch thick. Lay one slice of cooked ham and one slice of Swiss cheese on top of the chicken breast. Roll the chicken breast up tightly and secure the roll with a toothpick. Brush the chicken breast with a beaten egg white and roll it in bread crumbs. Bake the chicken breast for 30 to 35 minutes in a 350-degree oven. This recipe makes one serving of Chicken Cordon Bleu at 420 calories, 20g of fat and 46g of protein.

References

• The Calorie Counter; Annette B. Natow, Ph.D., R.D.; 2000
• The Victory Cookbook; Ruth Berolzheimer; 1944
• USDA dietary guidelines - Fat