Chicken Cordon-Bleu

This…. this is the meal that hit the spot.  Beautiful, flavourful, comfort food.  Hubby was over the moon and daughter enjoyed this.  I had never made it before becuase of the ‘fancy name’  — french must mean complicated right?  Over the years I’ve learned that European food, more often than not, is simple and based on whole foods moreso than North American fare.  It takes a moment to put together but is well worth the preparation. We served this up with a tri-coloured couscous and beans from the garden.

Prep Time: 20 minutes        Cooking Time: 30-35 minutes + 10 cooling    Yield : 4-5 Cutlets                               Serves 4

  • chicken cutlets (1 per person – I had 5 in a package)
  • 1/4 cup flour
  • 1 egg, whisked
  • 1 cup Panko breadcrumbs
  • 1/2 tsp garlic powder (optional)
  • 1/2 tsp onion powder (optional)
  • 1/2 tsp paprika
  • 1/4 tsp dried thyme
  • 1/4 tsp salt
  • about 2 tbsp olive oil, for drizzling
  • thinly sliced black forest ham ( 1 per person)
  • thinly sliced Swiss or Gruyere cheese (1 per person)

Directions:

Preheat oven to 350° F.  Create breading station by placing flour in Bowl 1, egg in Bowl 2 and Panko in Bowl 3.  Season Panko with paprika, thyme, salt, garlic and onion powder.

Lay chicken cutlets on a clean surface and flatten to 1/4 inch using a mallet (or improvising like I did and use a wooden rolling pin). Season both sides of the chicken with salt and pepper, and drizzle on a little bit of olive oil.

Place a single layer of both ham and cheese on each cutlet. Roll it up tightly.  Secure with the toothpicks or tie it up with twine to keep it closed up. Dip the rolled chicken first in the flour, then in the egg, then in the breadcrumbs.  Shake off the excess coating after each bowl or breading will slide off later.

Bake for 30-35 minutes.  Let it cool outside the oven for 5-10 minutes and remove toothpicks or twine before serving.

Darling Daughter’s Notes:  I would have preferred mine without the ham but the chicken and Swiss was just right and cheesy.

Suggested Nutritional Values (1 cutlet): Calories 413, Protein 32g, Carbohydrates 27g, Dietary Fiber 3g, Sugars 2g, Total Fat 19g, Cholesterol 118mg, Sodium 933mg

Great Mineral Bo20160201_184707nuses:  Niacin 65%,  Vitamin B12 62%, Phospohurus 40%, Thiamin 49%, Vitamin B6 35%, Riboflavin 35%

Diabetes Type 2 Suggestions: Sodium is fairly high in this recipe due to the seasoning in the Panko breadcrumbs.  You could process your own whole wheat bread crumbs and cut out the 1/4 tsp salt to save almost 500 mg of sodium and substantially lowers cholesterol. Both these measures support heart health.  Use naturally preserved deli meats that do not contain sodium nitrates – natural meats use cultured celery extract which contains naturally occurring nitrates that are not carcinogenic.  Otherwise, enjoy this great source of protein.

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