Easy Keto Chicken Cordon Bleu with Dijon Cream Sauce | Keto Recipes

Easy Keto Chicken Cordon Bleu with Dijon Cream Sauce | Keto Recipes


Welcome to keto meals and recipes dot com. Today,
I’m really happy to show you how to make my very delicious and simple keto chicken cordon bleu
But in this video, rather than just showing you one method, I’m going to show you three methods. First,
I’ll show you how to make the classic method, then my simplified pocket method, and then lastly I’ll show you a super easy
no egg wash method. Although many people just serve the chicken cordon bleu as is,
I don’t think this is a complete meal without a classic and absolutely amazing Dijon cream sauce
which I’ll also show you how to make. And, at the end,
I will provide you a complete meal suggestion and also show you the macros for the complete meal
So I hope that you will watch this to the end to get that
information. The macro nutrient ratio for this chicken cordon bleu with the Dijon cream sauce is
2.4 to 1 with a total carbs of 28 grams of which 9 point 8 grams is soluble fibre
7.6 grams is insoluble fiber resulting in 10.5 grams per generous serving
I would also like to explain right at this point that the 28 grams of total carbs: these carbs come from two
ingredients: whole psyllium husk and oat fiber. Now let’s get started. Pre-heat your oven to
180 degrees Celsius or
390 degrees Fahrenheit. Then take the chicken breast and trim off any fat,
sinew or that little extra flap of meat that is often part of the chicken breast. Set this flap of meat aside,
because when you get a few of them, you can make chicken fingers with them. As I’ve mentioned,
there are 3 different ways to make this recipe. I’ll start with the classic method
Let’s prepare the stations first. Begin by cracking the egg into a bowl. Add the cream and then whisk until these two
ingredients are well combined, and then set the bowl aside for a moment
I haven’t demonstrated this, but I have a bowl of oat fiber set aside as well
and now I’m going to make the crumb coating mixture by placing the
blanched almond flour, whole psyllium husk and garlic powder,
salt, and pepper, onto a flat plate and then just stirring these to combine them really well
Now, for the classic method
I take my chicken breast and butterfly cut through the thick part of the breast. When you’re doing this, just be careful
you don’t go all the way through. You want a nice thick seam
Then place the butterfly cut chicken into a large freezer bag. With the meat mallet,
gently pound to flatten the thick part of the meat
What you’re trying to achieve is an even consistent thickness of the meat and fairly thin
but be careful not to make it too thin and especially not to make holes in the meat
Then take the meat out of the ziplock baggie and pat dry the chicken breast. Now, you have the pounded side and the smoother side
Sprinkled the smoother side with the oat fiber
If you don’t have oat fiber you could use coconut flour
but I prefer oat fiber because it tastes more closely to wheat flour and
What I’m trying to achieve with all of my recipes is an authentic taste, not just a look-alike copycat
Lay the flour side down and on the inside place two slices of the cooked ham and then layer two thin
slices of Swiss cheese on top of the ham
Next I fold over the ham and cheese and place it at one end. This will help to make the next step easier
starting at one end, begin to roll the meat as if you were making a sushi roll.
As you’re rolling, make sure that you tuck the ends in as you roll
It’s really important that you secure the meat with sturdy
toothpicks, as I’m showing here, making sure that you have made a really good tight seal for the roll
You also want to make a tight seal
so the cheese doesn’t ooze out while it’s baking. Now here are my two bowls that I set up earlier
The egg wash and the crumb coating. The next part is really simple
Just take your chicken bundle and roll it in the egg wash
Make sure that the egg wash completely coats the exterior of the bundle, then immediately roll the bundle in the crumb mixture and
please make sure that there’s an even crumb coating all over
When you’ve completely coated the chicken bundle place it on a parchment lined baking sheet. And that’s the first method
Now for the second method, the pocket method, which by the way, I also use to make really simple
barbecued chicken bundles. I’ll provide a link in the description below. So please check out that recipe, too
Like with the first method, the first thing you do is trim off any excess fat sinew and the little flap of meat
And then we’re going to make a nice deep pocket. To make this pocket
the easiest way is to place your palm on the top of the breast and starting at the thick end, leaving an edge of about
1/2 centimeter or a quarter inch from either end,
cut through the thickest part as you’re gently
pressing your palm on top of the meat. This will prevent it from sliding around and you’ll have a better feel for where your knife is.
As with a butterfly method, make sure you don’t cut all the way through. You want a nice deep pocket
but a good seal. For the second part of this recipe, lay your two slices of cooked ham on
your cutting board and then place your two thin slices of Swiss cheese on top of the ham and
then gently roll it into a tight tube. Place this tube of ham and cheese, tucking it deep into the pocket
you just created. Then using the outer edges, just overlap the meat. While you hold everything in place,
use a sturdy toothpick to secure the opening by weaving it in and out of the meat
The next thing is to roll the bundle in the oat fiber
After you’ve done that
then this goes into the egg wash
Make sure you coat the entire bundle very carefully because it’s the egg wash that helps the crumbs stick to it,
which is the next step. After you’ve dipped your bundle in the egg wash,
you dredge the chicken bundles in the crumb mixture
And that’s all there is to the second method. Now put this chicken cordon bleu bundle
next to your first one on the parchment lined baking sheet and
lastly, the third method, which does not use an egg wash, as I mentioned. This is a really simple and easy
cooking hack. I really like this hack especially if I don’t feel like doing all the steps
But it still tastes really good. A bit different, but really good
For this method, you do all the steps you did for the pocket method
up to the point where you secure the bundle with the toothpicks. To begin, into a small bowl
add your oil and mayonnaise and then stir until an even creamy mixture is formed
Using a pastry brush, cover the entire surface with the mayonnaise
Then immediately roll the bundle in the crumb mixture
And then lay this bundle onto your parchment lined baking sheet
Here’s an optional step. You don’t have to do it, but I do
and at this point, I use a cooking spray and lightly spray the entire
top and side surface of my bundles before placing them into the middle position of my preheated oven. I do the baking in two steps
First I set the timer for 30 minutes and after the 30 minutes
I remove the tray from the oven and, using my pastry brush again,
I use the oil and grease drippings on the parchment and brush it onto the surface of the bundles
I find that doing this step will crisp up the exterior and give it that fried look and taste
Then I put the whole tray back in the oven for another 10 to 15 minutes
Please note. The total baking time is approximate based on the chicken breasts that I’m using here for this demonstration
Your actual baking time will depend on the thickness of the chicken breasts you’re using so please adjust your time accordingly
To be efficient,
and while your chicken is baking, you can make the mustard cream sauce. Into a small, deep pot
add the water, cream, unsalted butter, creamy Dijon mustard and all of your grated Parmesan cheese
Since I like the sauce to be fairly thick, I add my glucomannan powder at this point as well. When the sauce starts to thicken,
reduce the heat to low and cook over medium low heat while stirring
frequently, as the liquid thickens, and add the oil of your choice to this cream mustard mixture
And cook it for five more minutes to allow the sauce to thicken
When your sauce is done, as I’m showing here,
immediately remove it from the heat and set it aside in the pot. When the chicken cordon
bleu is done, remove the tray from the oven and let everything cool for about 10 minutes before cutting into thick medallions.
And this is how I arrange the medallions on a plate
To complete and make this into a meal, I serve a side salad
The ingredients for the salad I served in this video are as follows. I used 40 grams of chopped romaine lettuce
100 grams of English cucumber cut into thick medallions and then each medallion was quartered and
28 grams of halved cherry tomatoes
The dressing is one tablespoon of olive oil and two teaspoons of apple cider vinegar
which I just pour directly on top of the salad
The last thing I do to complete this meal is I ladled 3 tbsp of the Dijon cream sauce
over the medallions and voila. This is a really tasty
beautiful looking and easy to make meal
So here are the macros for the chicken cordon bleu with mustard cream sauce and the side salad as shown
I’m a really big proponent of making extra servings and freezing them whenever it’s appropriate
So in this case, I made a few extra servings that I’m about to show you how I freeze
I always store my freezer meals in a glass airtight container, which I label and date
Thank you very much for visiting my channel. I really appreciate you taking the time to watch to the end
I really love hearing from you
So, please leave a comment. As always you will find the link for the printable recipe in the description below

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