Chicken, Corn and Arugula Cannelloni

0
Average: 0 (0 votes)
(0 votes)
Chicken, Corn and Arugula Cannelloni
share Share
print
bookmark_border Copy URL
Health Score:
81 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 50 min.
Ready in
Calories:
742
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie742 cal.(35 %)
Protein52 g(53 %)
Fat18 g(16 %)
Carbohydrates90 g(60 %)
Sugar added0 g(0 %)
Roughage8.9 g(30 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.3 μg(2 %)
Vitamin E2.5 mg(21 %)
Vitamin K105.6 μg(176 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin26.3 mg(219 %)
Vitamin B₆1.1 mg(79 %)
Folate122 μg(41 %)
Pantothenic acid2.5 mg(42 %)
Biotin14.8 μg(33 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C57 mg(60 %)
Potassium1,285 mg(32 %)
Calcium332 mg(33 %)
Magnesium145 mg(48 %)
Iron4.3 mg(29 %)
Iodine23 μg(12 %)
Zinc4.2 mg(53 %)
Saturated fatty acids10.7 g
Uric acid336 mg
Cholesterol118 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
400 grams cannellini beans
500 grams Chicken breasts (boneless, skinless)
2 chopped garlic cloves
1 Tbsp Lemon peel
150 grams Arugula
140 grams Corn (canned)
For the bechamel
2 Tbsps butter
1 ½ Tbsps Pastry flour
400 milliliters milk
salt
peppers (freshly ground)
Nutmeg (freshly grated)
For the tomato sauce
1 garlic clove
1 shallot
600 grams diced Tomatoes (canned)
1 tsp dried oregano
also
butter (to grease baking dish)
3 Tbsps freshly grated Parmesan
How healthy are the main ingredients?
TomatoChicken breastArugulaCornParmesanoregano

Preparation steps

1.

Preheat oven to 200°C (approximately 400°F). Rinse chicken, pat dry and chop into small pieces. Mix chicken, garlic and lemon zest, season with salt and pepper and let stand about 30 minutes.

2.

For the filling, rinse arugula, drain, spin dry and chop finely. Drain corn and mix with arugula and chicken.

3.

Boil cannelloni in salted water about 5 minutes. Drain cannelloni and stuff with filling. For the bechamel, melt butter, sprinkle with flour and mix well. Gradually pour milk into butter mixture, bring to a boil and boil 1 minute, stirring constantly. Remove from heat and season with salt, pepper and nutmeg.

4.

For the tomato sauce, peel garlic and shallot and chop finely. Sauté garlic and shallot in 2 tablespoons olive oil. Add tomatoes and oregano to garlic mixture, season with salt and pepper and simmer 5-8 minutes.

5.

Spread a little tomato sauce in a baking dish greased with butter. Arrange cannelloni in baking dish and cover with remaining tomato sauce and bechamel. Sprinkle with Parmesan and bake 30-40 minutes. Serve immediately.