Searching for a delicious and filling meal that won't break the calorie bank? Look no further than 5 oz Chicken Cordon Bleu, which packs in all the flavor you crave in a satisfying portion size. At just 180 calories, this dish is a healthy choice that won't leave you feeling unsatisfied.

Made with juicy chicken breast, savory ham, and nutty Swiss cheese, Chicken Cordon Bleu is a classic French dish that has become a favorite in households around the world. While traditionally pan-fried or deep-fried, our healthier version is oven-baked, for a crispy coating that's light on calories.

In this article, we'll explore the ingredients that make up Chicken Cordon Bleu, how it's cooked, its nutrient breakdown, and whether this dish can fit into a healthy diet plan.

What is Chicken Cordon Bleu?

Chicken Cordon Bleu is a popular French dish made with chicken breast, ham, and Swiss cheese. The chicken breast is pounded flat and then stuffed with ham and cheese. The chicken is then rolled up and coated in breadcrumbs before being baked or fried to perfection. The result is a tender and juicy chicken dish with a crispy and flavorful outer layer. While Chicken Cordon Bleu is traditionally fried, health-conscious eaters can now enjoy this classic dish via oven baking or air frying methods. This not only greatly reduces the calorie count, but also provides a healthier alternative for diners who want to indulge in something decadent without the guilt. This dish is perfect for special occasions or as a hearty family meal that is easy to make and always satisfying.

Ingredients of Chicken Cordon Bleu

To make Chicken Cordon Bleu, you'll need the following ingredients: 5 oz chicken breast, thin-sliced deli ham, Swiss cheese, breadcrumbs, egg, salt and pepper, and cooking spray. You can customize this dish by adding your own spices or herbs to the breadcrumbs or using a different cheese. For a gluten-free option, you can substitute the breadcrumbs with almond flour or crushed pork rinds. Overall, this dish is relatively simple to prepare and requires minimal prep time. The key to success is to ensure that the chicken is pounded thin and the ham and cheese are evenly distributed throughout the breast. This helps ensure that the flavors meld together successfully during cooking. Some recipe variations call for a sauce to be served with the Chicken Cordon Bleu, such as a mushroom sauce or a white wine cream sauce. While these can be delicious, they also add extra calories and fat to the dish.

How is Chicken Cordon Bleu cooked?

There are a few different methods for cooking Chicken Cordon Bleu, but the most common are oven-baking, air frying, or pan-frying. To oven-bake Chicken Cordon Bleu, first preheat your oven to 400°F. Then, coat the chicken in the egg and breadcrumbs mixture, place it on a baking sheet coated with cooking spray, and bake for 25-30 minutes or until the chicken reaches an internal temperature of 165°F. For an air-fryer version, follow the same egg and breadcrumb coating process, then place the chicken into the air-fryer basket and cook at 375°F for 10-12 minutes, flipping halfway through. Alternatively, you can pan-fry the Chicken Cordon Bleu on the stovetop by heating a skillet over medium heat and cooking the chicken for 4-5 minutes on each side or until golden brown and cooked through. Regardless of which cooking method you choose, be sure to monitor the chicken closely to prevent overcooking or burning. Always check the internal temperature with a meat thermometer to ensure that it has reached a safe and cooked-through temperature.

Nutrient breakdown of Chicken Cordon Bleu

5 oz of Chicken Cordon Bleu contains the following nutrients: - calories: 180 - Protein: 24g / Fat: 5g / Carbohydrates: 8g

Calories in Chicken Cordon Bleu

At just 180 calories per 5 oz serving, Chicken Cordon Bleu is a smart choice for those looking to maintain or lose weight. This dish is relatively low in calories due to the use of chicken breast, which is a lean protein that is low in fat and calories. However, it's important to note that the calorie count can increase depending on how the Chicken Cordon Bleu is prepared. Fried versions of this dish can pack in up to 800 calories per serving due to the oil used in the cooking process. The use of a creamy sauce can also contribute extra calories and fat. Overall, if you're looking for a low-calorie, yet still satisfying meal, Chicken Cordon Bleu is a great choice. Just be sure to opt for baked or air-fried versions and skip the sauce to keep the calorie count in check.

Protein in Chicken Cordon Bleu

Chicken Cordon Bleu is a great source of protein, with 24g per 5 oz serving. Protein is an essential nutrient that plays many important roles in our body, including repairing and building tissues, synthesizing hormones, and aiding in nutrient absorption. Eating protein-rich meals can also help keep you feeling full and satisfied for longer periods of time, which may help prevent overeating or snacking on unhealthy foods throughout the day. Additionally, protein can help preserve muscle mass and support weight loss efforts. Overall, incorporating lean sources of protein like Chicken Cordon Bleu into your diet can be a great way to boost overall health and wellbeing.

Fat in Chicken Cordon Bleu

While Chicken Cordon Bleu is relatively low in fat compared to some other dishes, it still contains 5g of fat per 5 oz serving. This comes from the cheese and ham used in the recipe, both of which contain some fat content. However, it's important to note that not all fats are created equal. The fat found in cheese and ham contains monounsaturated and polyunsaturated fats, both of which are considered healthy fats that can help improve heart health and reduce inflammation. Additionally, these fats can help you feel full and satisfied, which may prevent overeating or snacking on unhealthy foods. Overall, while Chicken Cordon Bleu is not necessarily a low-fat meal, the fat content it does contain can be considered healthy and beneficial when consumed in moderation.

Carbohydrates in Chicken Cordon Bleu

Chicken Cordon Bleu contains 8g of carbohydrates per 5 oz serving. The majority of these carbohydrates come from the breadcrumbs used in the recipe. While carbohydrates are an important part of a healthy diet, it's important to be mindful of the type and amount of carbohydrates consumed. Many refined carbohydrates like white bread, pasta, and baked goods can lead to spikes in blood sugar and insulin levels, which can increase the risk of developing chronic diseases like diabetes and heart disease. When consuming carbohydrates, it's best to choose complex, fiber-rich sources like whole grains, fruits, and vegetables. Additionally, pairing carbohydrates with protein and healthy fats can help slow the absorption of glucose into the bloodstream, which may help prevent spikes in blood sugar and insulin levels.

Benefits of Chicken Cordon Bleu

While Chicken Cordon Bleu may not be the healthiest dish out there, it does have some potential health benefits when consumed as part of a balanced diet. For starters, Chicken Cordon Bleu is a great source of lean protein, which is essential for building and maintaining muscle mass. Additionally, it's a filling and satisfying meal that can help prevent overeating and snacking on unhealthy foods throughout the day. When preparing Chicken Cordon Bleu, it's important to opt for healthier cooking methods like oven-baking or air-frying, and to skip the creamy sauces to keep the calorie and fat counts in check.

Is Chicken Cordon Bleu a healthy option?

Whether or not Chicken Cordon Bleu is a healthy meal choice largely depends on how it's prepared and consumed. If prepared using healthier cooking methods like oven-baking or air-frying and paired with fiber-rich vegetables or whole grains, then Chicken Cordon Bleu can be a healthy and satisfying meal option. However, if prepared using traditional frying methods or paired with creamy sauces, then the calorie and fat counts can quickly skyrocket, making it a less-than-ideal choice for those watching their weight or overall health. In conclusion, while Chicken Cordon Bleu may not be the healthiest dish out there, it can still be enjoyed in moderation as part of a balanced diet. Just be sure to pay attention to how it's prepared and consumed, and to pair it with nutrient-rich foods for a well-rounded and satisfying meal.