Chicken Cordon Bleu

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Yum, I have been craving chicken cordon Bleu for several weeks now. While shopping the frozen food isle for some vegetables I came across a prepackaged box, of course one glance at the nutrition facts and ingredient list told me what I already knew, no way! Which meant I would be on my own to create a keto friendly version I could enjoy.

I thawed 4 chicken breasts, sliced them in half (butterflied) and used salt and pepper to season each one before wrapping them individually in clear plastic wrap and pounding them flat with a meat mallet. Then I simply placed the ham and the Swiss cheese and rolled it up securing it with a toothpick before moving onto the next. Once I had completed the 8 rolls I set them aside and using the food process ground up plain pork rinds with garlic salt, onion salt, and pepper and in a separate bowl a beat a large egg. Then it was as easy and dipping the chicken roll into the egg mixture, then into the pork rind crumbles, and placing them on a baking sheet and into the oven.

30 minutes later and I was very pleased with the golden color the chicken was cooked through and the broccoli I steamed as the side dish was ready to be plated.


4 3oz – chicken breast

1/2 lb – Boars Head sweet ham, thinly sliced

16 slices – Swiss cheese, thinly sliced

1 tbsp – garlic salt

1 tbsp – onion salt

1/2 of a 3.5 oz bag – pork rinds

1 lg – egg

Salt & pepper


Butterfly cut each chicken breast completely into two halves. Salt and pepper each one and then place individually between a layer of clear plastic wrap and best with a meat hammer until evenly thin. Set aside. Pre beat the oven to 350 degrees.

Place pork rinds, garlic and onion salt and ground pepper into food processor and process until finely crumbled, a bread crumb consistency is what you desire. Pour this onto a plate and set aside. In a separate bowl beat the large egg.

Take each piece of chicken and lay 1-2 slices of ham and then 2 slices of cheese on each. Roll the chicken up, dip it into the egg wash, and then into the pork rind mixture then onto a baking sheet and secure it with a toothpick. Repeat this until all 8 chicken rolls are completed.

Into the oven at 350 degrees for 30-40 minutes until chicken has cooked thoroughly. Serve hot. Enjoy!

Yields: 8 pieces Serving Size: 1

Nutrition: Calories 196, Fat 8.4 g, Carbs 1.6 g, Fiber 0, Protein 27.2 g, Net Carbs = 1.6

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