Chicken, Corn and Arugula Cannelloni
Nutritional values
(Percentage of daily recommendation)
| Calorie | 742 cal. | (35 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 90 g | (60 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 105.6 μg | (176 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 26.3 mg | (219 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 14.8 μg | (33 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 1,285 mg | (32 %) | ||
| Calcium | 332 mg | (33 %) | ||
| Magnesium | 145 mg | (48 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 10.7 g | |||
| Uric acid | 336 mg | |||
| Cholesterol | 118 mg | |||
| Complete sugar | 11 g |
Ingredients
- 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
Preparation steps
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.
For the filling, rinse arugula, drain, spin dry and chop finely. Drain corn and mix with arugula and chicken.
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.
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.
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.
