Monday, September 17, 2012

Chicken Cordon Bleu (Low Carb)

Oh, Chicken Cordon Bleu...Meat stuffed with meat and cheese and rolled in breading, then cooked to golden perfection.
Does it get much better then that?
 Nope, not much.
And this one does not disappoint. It's delicious and flavorful, and low carb.
Chicken Cordon Bleu: (LOW CARB)
makes 4 roulades

2 large boneless, skinless chicken breasts
3/4 cup diced ham (you can used sliced, I just like chunks of ham in mine)
1 oz. Gruyere cheese, grated
2 TBL + 1 TBL whole grain soy flour
1 egg
1/3 cup panko bread crumbs (Japanese style)
1/4 tsp thyme
1 clove finely minced garlic
1 TBL butter, melted
kosher salt and fresh ground pepper to taste
1 TBL olive oil

Slice the chicken breasts in half, horizontally so they are more flat and wide (not skinny and fat) so you now have 4 breasts. Place them on a cutting board and cover loosely with plastic wrap, wrapping it around the cutting board. Pound with the flat side of a meat mallet until they are 1/4 inch thick.
Sprinkle the ham and cheese evenly over each breast. Starting at the bottom of the breasts, roll each of them tightly and set aside.
In one small bowl, mix 2 TBL soy flour and season with salt and pepper. In a second small bowl, beat the egg and season with salt and pepper. In a third small bowl, mix the bread crumbs, 1 TBL soy flour, thyme, garlic, butter and more salt and pepper. Roll a roulade in the soy flour, dip and roll in the egg, and then roll in the bread crumb mixture. Repeat with the remaining ones and then place them in a baking dish that has been coated with the olive oil.
Bake at 350 degrees for 25-30 minutes or until they're cooked all the way through. If you'd like  them to be a little more brown on top, place them briefly under the broiler.

For 1 roulade: 314 calories, 17g fat, 8g carbs, 33.5g protein

nom, nom, nom...


  1. I recently found this recipe via Pinterest, and have it in the oven right now. My husband is also type 1. He was diagnosed 16 years ago as a teenager, but has really started watching carbs in the past couple of years, so I look forward to trying some of your other recipes.

    1. Thank you for the comment, I hope you guys enjoyed it!!

    2. We did, and I am putting on my menu plan again for next week. I did notice an error though. You listed "whole wheat soy flour"... Did you mean just soy flour? I guess technically one could have whole grain soy flour, but not whole wheat soy flour. :)

    3. Yes, it's supposed to be whole grain. Thanks for the catch!