Chicken Cordon Bleu: A Keto Conundrum?

Chicken Cordon Bleu is a dish of meat wrapped around cheese, then breaded and fried. It is a popular dish for those on a keto diet as it is low-carb. There are many ways to cook Chicken Cordon Bleu, including in the oven, in a skillet, in an air fryer, or as a casserole.

Chicken Cordon Bleu is a Swiss dish that gets its name from the French term 'cordon bleu', meaning 'blue ribbon'

Chicken Cordon Bleu is a Swiss dish that gets its name from the French term cordon bleu, meaning "blue ribbon". The term cordon bleu was originally a wide blue ribbon worn by members of the highest order of knighthood, L'Ordre des chevaliers du Saint-Esprit, instituted by King Henri III of France in 1578. Over time, the blue ribbon became a symbol of excellence and was used to denote outstanding cooks and food of the highest quality.

Chicken Cordon Bleu is a dish of meat, usually chicken breast, wrapped around cheese and ham, then breaded and pan-fried, deep-fried, or baked. It is often served with a creamy sauce and is considered a gourmet meal. The recipe was first mentioned in a Swiss cookbook from 1949, and the earliest reference to "chicken cordon bleu" in The New York Times is dated 1967.

There are several theories about the origin of the dish. One story claims that a cook in Brig, Switzerland, created the recipe to serve a large number of guests with a limited amount of meat. Another theory suggests that a Swiss cook on a German ship made the dish in 1933 to celebrate a new record achieved by the captain. A third theory points to a cooking competition in France in 1930, where the winning dish was named "le Cordon Bleu".

Chicken Cordon Bleu has become a popular dish worldwide and is often prepared as a more accessible version of the classic French recipe, involving baking instead of frying. It is a delicious and relatively simple meal that can be made ahead of time and is perfect for a family dinner or a dinner party.

The traditional dish involves coating chicken in breadcrumbs and baking or frying it

The traditional dish of chicken cordon bleu involves coating chicken in breadcrumbs and baking or frying it. Here is a step-by-step guide on how to make this dish:

Ingredients:

• Chicken breasts
• Ham
• Swiss cheese
• Breadcrumbs
• Oil, for frying
• Salt and pepper, to taste

Method:

• Place the chicken breasts between two sheets of parchment paper and use a meat mallet to pound them to an even thickness of about 1/4 inch.
• Season the chicken breasts with salt and pepper.
• On each chicken breast, layer two slices of Swiss cheese, followed by a slice of ham, and then two more slices of Swiss cheese.
• Roll each chicken breast tightly and secure with toothpicks or wrap with plastic wrap to help them hold their shape. Refrigerate for about an hour.
• Prepare the breading by combining breadcrumbs, garlic powder, onion powder, and any other desired seasonings in a shallow bowl. Beat an egg in a separate bowl.
• Dip each chicken roll in the egg wash, then coat with the breading mixture.
• Heat oil in a large skillet over medium-high heat. Fry the chicken rolls, turning occasionally, until they are golden brown and cooked through, about 5-10 minutes on each side.
• Alternatively, the chicken rolls can be baked in the oven at 350°F until an internal temperature of 160°F is reached.
• Serve the chicken cordon bleu with a creamy Dijon sauce or your choice of sides.

Variations:

While the traditional recipe calls for Swiss cheese, you can use any cheese you prefer, such as smoked mozzarella, sharp white cheddar, or even cream cheese. Instead of ham, you can use bacon, pancetta, or prosciutto. For a gluten-free option, you can use crushed pork rinds or a combination of grated Parmesan cheese and almond flour as a breading.

Tips:

Pounding the chicken breasts to an even thickness ensures they cook evenly and makes it easier to roll them up. Refrigerating the chicken rolls after assembly helps them hold their shape during cooking. You can also cook the chicken cordon bleu in an air fryer for a crispy texture without using too much oil.

A keto-friendly alternative to breadcrumbs is crushed pork rinds

Breadcrumbs are a key ingredient in many dishes, from casseroles to fried foods, but they are not keto-friendly. Luckily, there are several low-carb alternatives to breadcrumbs, including crushed pork rinds.

Pork rinds are a fantastic keto-friendly substitute for breadcrumbs. They are made from fried pig skin and can be found in the snack aisle of most grocery stores. They have a similar texture to breadcrumbs and can be used in the same way.

To make keto-friendly breadcrumbs, place the pork rinds in a plastic bag and crush them with a rolling pin. This will create a range of textures, from fine crumbs to larger pieces, perfect for adding a crunchy topping to your favourite dishes.

Pork rinds are a zero-carb option, so you don't have to worry about exceeding your carb limit. They are also a great source of protein and have a long shelf life, making them a convenient and tasty addition to your keto diet.

So, the next time you're making a casserole or breaded chicken, reach for the pork rinds instead of breadcrumbs. They will add a delicious crunch without the carbs!

Chicken Cordon Bleu can be cooked in an air fryer

Yes, chicken cordon bleu can be cooked in an air fryer. Here is a step-by-step guide on how to do it:

Ingredients:

• 2 boneless, skinless chicken breasts
• Salt and ground black pepper to taste
• 1 tablespoon Dijon mustard
• 4 slices of deli Swiss cheese
• 1/4 cup all-purpose flour
• 1 cup panko bread crumbs
• 1/3 cup grated Parmesan cheese
• 2 large eggs
• 2 tablespoons Dijon mustard
• 1/3 cup panko bread crumbs
• 1/3 cup plain bread crumbs
• 1 teaspoon fine ground sea salt or kosher salt
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon black pepper
• Oil of your choice for spritzing

Instructions:

• Place a chicken breast on a flat work surface and slice it horizontally, being careful not to cut all the way through. Open up the two sides and pound them to a 1/4-inch thickness using a meat mallet. Repeat with the other chicken breast.
• Season the chicken breasts with salt and pepper, and spread Dijon mustard on top.
• Place 1 slice of cheese on each breast, followed by 2 slices of ham, and another slice of cheese.
• Roll each breast up and secure it with toothpicks.
• Place flour in a shallow bowl. In another bowl, beat the eggs and mix in Dijon mustard. In a third bowl, mix the panko bread crumbs and grated Parmesan.
• Preheat your air fryer to 350°F (175°C).
• Dredge the chicken breasts in flour, shaking off the excess. Then, dip them into the egg mixture and coat them with the breadcrumb mixture. Make sure to press the breading firmly onto the chicken.
• Place the breaded chicken in the air fryer basket and spritz with oil. Let it sit for 5 minutes while the air fryer preheats.
• Cook the chicken in the preheated air fryer for 10 minutes. Then, flip the chicken breasts, spritz any dry spots with oil, and cook for another 8-10 minutes, or until the chicken is no longer pink in the center. The internal temperature should reach at least 165°F (74°C).

Tips:

• You can use an instant-read thermometer to check if the chicken is cooked through.
• If you want to make this keto-friendly, you can replace the breadcrumbs and panko with crushed pork rinds.
• For a sauce to go with the chicken cordon bleu, try making a combination of mayonnaise and Dijon mustard.

It is best served with roasted vegetables or a green salad

Chicken Cordon Bleu is best served with roasted vegetables or a green salad. Here are some ideas for roasted vegetables:

• Roasted broccoli
• Roasted asparagus
• Roasted green beans
• Roasted Brussels sprouts
• Roasted mushrooms

And some ideas for a green salad:

• Green salad with garlic broccoli
• Green salad with roasted asparagus
• Green salad with oven-roasted green beans

Frequently asked questions