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Healthy Baked Chicken Cordon Bleu With Cauliflower Alfredo
This gluten-free baked chicken cordon bleu has a creamy cauliflower Alfredo sauce instead of cheese!
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 People
Calories: 272 kcal
Course:
Main Course , Dinner
Cuisine:
American
Ingredients
- 2 cups water
- 1 1/2 cups cauliflower cut into florets
- 1 pound chicken breasts about 4 small breasts
- 8 slices thin-sliced deli ham
- salt
- pepper
- 1 large egg
- 1/2 cup almond flour
- 1 teaspoon olive oil
- 1/4 cup onion roughly chopped
- 1 tablespoon dry white wine
- 1 1/2 teaspoons Dijon mustard
- 1 teaspoon gluten-free Worcestershire sauce
Instructions
- Heat your oven to 425 degrees Fahrenheit and bring the water to a boil in a medium pot. Once boiling, add in the cauliflower, cover, and cook until tender, about 10 minutes.
- While the cauliflower cooks, slice each chicken breast down the middle, almost to the end, about 3/4 way through the breast (do not slice the chicken in half). Open one up and lay it flat on a cutting board. Use a rolling pan to flatten the chicken as much as you can without splitting it. Repeat with all the chicken breasts.
- Place 2 rolled slices of ham at the edge of each breast and roll each breast tightly. Lightly pat off any excess juices from the outside of the chicken with a paper towel, and then sprinkle with salt and pepper.
- Place the egg in a medium bowl and use a fork to whisk it. Place the almond flour in a large, shallow plate with sides.
- Place one chicken breast into the egg, shaking off any excess. You want a very thin egg coating so that the chicken gets crispy. Use the same hand to place it into the almond flour, rolling it around and pressing the flour to the egg until evenly coated. Repeat with all breasts.
- Generously spray a cooling rack with cooking spray and place the breasts on top. Place the cooling rack on a large baking sheet and spray the tops of the chicken generously with cooking spray.
- Bake until no longer pink inside, or the internal temperature reads 165 degrees Fahrenheit, about 15 minutes. If you want the chicken a little darker, broil for an additional 2-3 minutes; just keep an eye on it as the almond flour burns quickly!
- While the chicken cooks, heat the olive oil in a small sauce pan over medium-high heat. Add in the onion and cook until golden brown, about 5-6 minutes.
- Add the onion to a small food processor (mine is 3 cups). Drain the cauliflower and use a slotted spoon to transfer it into the food processor as well. Add the wine, Dijon mustard, Worcestershire sauce, and a generous pinch of salt and pepper. Blend, stopping to scrape down the sides until smooth and creamy. Adjust the salt and pepper to taste.
- Spoon the sauce over each chicken breast and enjoy immediately!
Cup of Yum
Nutrition Information
Calories
272kcal
(14%)
Carbohydrates
7.2g
(2%)
Protein
36.1g
(72%)
Fat
11.3g
(17%)
Saturated Fat
1.7g
(9%)
Polyunsaturated Fat
0.4g
Monounsaturated Fat
1.3g
Cholesterol
123mg
(41%)
Sodium
486mg
(20%)
Potassium
435mg
(12%)
Fiber
2.6g
(10%)
Sugar
1.6g
(3%)
Vitamin A
80IU
(2%)
Vitamin C
24.8mg
(28%)
Calcium
169mg
(17%)
Iron
0.9mg
(5%)
Nutrition Facts
Serving: 4People
Amount Per Serving
Calories 272
% Daily Value*
| Calories | 272kcal | 14% |
| Carbohydrates | 7.2g | 2% |
| Protein | 36.1g | 72% |
| Fat | 11.3g | 17% |
| Saturated Fat | 1.7g | 9% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 1.3g | 7% |
| Cholesterol | 123mg | 41% |
| Sodium | 486mg | 20% |
| Potassium | 435mg | 9% |
| Fiber | 2.6g | 10% |
| Sugar | 1.6g | 3% |
| Vitamin A | 80IU | 2% |
| Vitamin C | 24.8mg | 28% |
| Calcium | 169mg | 17% |
| Iron | 0.9mg | 5% |
* Percent Daily Values are based on a 2,000 calorie diet.