Make Chicken Cordon Bleu by stuffing a skinless chicken breast with ham and cheese. Then dip the stuffed breast in flour, egg and breadcrumbs before frying in hot oil. Chicken provides lean nutrition, although the addition of the ham, cheese and frying oil can make this dish less healthy. Careful selection of your ingredients will assist with better nutrition in this dish.
Chicken
A skinless chicken breast is a low-fat source of protein. Chicken also provides B vitamins, zinc and iron, which are all of nutritional value in a healthy diet. The Mayo Clinic advises that meat is an important source of protein, although it can also add cholesterol and saturated fats to your diet. The clinic notes that skinless chicken beast is the leanest form of poultry.
Ham
Processed meats such as ham can add sodium and unwanted preservatives to your meal. Sodium is present in most foods and your body needs small amounts of it, but many processed foods add excess sodium. This can lead to elevated blood pressure. Check the nutrition label when buying ham and opt for a brand which limits these additives.
Cheese
Gruyere cheese is traditionally used in Chicken Cordon Bleu. It is a medium fat, Swiss cheese with a slightly nutty flavor. As with all cheeses it will add calcium to the nutrition of your dish but will also add some saturated fat. You can replace it with a low-fat Swiss cheese without sacrificing the overall taste and texture.
Breading
The flour, egg and breadcrumbs will add a small amount of carbohydrate to your meal. You can add a little fiber to the nutritional profile by replacing white flour and crumbs with whole wheat. Prepackaged breadcrumbs will add preservatives to your meal but they are easy to make freshly. If you don't have a blender, rub a slice or two of whole wheat bread through a grater.
Oil
Choose a frying oil that contains unsaturated fats; these can lower your risk of blood cholesterol. These oils include canola, sunflower, olive, peanut and corn oils. According to the American Academy of Family Physicians, a healthy diet includes a little fat. It is used for energy and to assist with many functions, including metabolizing the vitamins that you eat.
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