
Chicken Cordon Bleu
This Chicken Cordon Bleu provides only 14g protein and 418 calories per serving — a lower-protein preparation best used as a side or supplemented with additional protein sources. Four servings come together quickly on the stovetop, but plan to pair this with protein shakes or sides. Not recommended as a standalone meal for hitting daily protein targets.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Ham Or Canadian Bacon
- •Cheese, Swiss
- •Bread Crumbs, Panko, Dry(360g)
- •1/2 tsp Italian seasoning ($0.05)
- •Onion powder(3g)
- •Garlic powder(3g)
- •1 tsp salt ($0.04)
- •1/4 tsp Freshly cracked black pepper ($0.02)
- •Unsalted Butter(120g)
- •Unsalted Butter(60g)
- •Flour, All-Purpose, White(30g)
- •Whole Milk(180g)
- •Mustard, Dijon(8g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Worcestershire Sauce(5g)
Lea & Perrins is the standard. A little goes a long way.
- •1/2 tsp salt ($0.02)
Instructions
- 1Butterfly each chicken breast by slicing horizontally through the middle without cutting all the way through, then open like a book. Place between two pieces of plastic wrap and pound with a meat mallet to an even ¼-inch thickness.
- 2Season the flattened chicken breasts with salt and pepper. Layer one slice of ham and one slice of Swiss cheese on each breast, then gently roll up tightly and set seam-side down.
- 3Set up a breading station with two shallow bowls: one with melted butter, one with panko breadcrumbs mixed with onion powder, garlic powder, salt, and pepper. Dip each chicken roll in butter, then coat thoroughly in the breadcrumb mixture.
- 4Melt 1 tablespoon of butter in a large skillet over medium-high heat. Once foaming, add the breaded chicken rolls and cook 4–5 minutes per side until golden brown and internal temperature reaches 165°F. Transfer to a plate.
- 5In the same skillet, melt 2 tablespoons of butter over medium heat. Whisk in the flour and cook 1–2 minutes, stirring constantly, until it forms a paste. Slowly pour in the milk while whisking to avoid lumps, cooking 3–4 minutes until thickened.
- 6Remove from heat and stir in the Dijon mustard and Worcestershire sauce. Season with salt and pepper to taste.
- 7Spoon the sauce over the chicken rolls and divide evenly into 4 airtight containers while hot. Refrigerate for up to 4 days.
Nutrition — Per Serving
418
calories
14g
protein
43g
fat
- Carbohydrates
- 74g
- Saturated fat
- 1.9g
- Sodium
- 724 mg
- Dietary fiber
- 4.4g
4 servings per batch · ~192g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken Cordon Bleu have per serving?
Each serving provides only 14g of protein and 418 calories, with 43g fat and 74g carbs. This low-protein macro profile makes it unsuitable as a primary protein source for gym-goers tracking macros.
How long does Chicken Cordon Bleu take to prep?
Quick prep time with 4 servings batched on the stovetop keeps prep efficient, though the low protein content limits its utility for dedicated meal prep cycles.
Is Chicken Cordon Bleu good for a cut?
At only 14g protein and 418 calories per serving, this version does not support fat-loss goals where protein preservation and satiety are priorities. The high carbohydrate and fat content makes hitting macros during a deficit difficult.
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