Chicken, Ham, and Zucchini Rolls with Tomato Sauce

0
Average: 0 (0 votes)
(0 votes)
Chicken, Ham, and Zucchini Rolls with Tomato Sauce
share Share
print
bookmark_border Copy URL
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 55 min.
Ready in
Calories:
635
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie635 cal.(30 %)
Protein72 g(73 %)
Fat35 g(30 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage3.1 g(10 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.7 μg(4 %)
Vitamin E3 mg(25 %)
Vitamin K21.6 μg(36 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.6 mg(55 %)
Niacin38.7 mg(323 %)
Vitamin B₆1.6 mg(114 %)
Folate71 μg(24 %)
Pantothenic acid2.6 mg(43 %)
Biotin13.3 μg(30 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C62 mg(65 %)
Potassium1,202 mg(30 %)
Calcium365 mg(37 %)
Magnesium115 mg(38 %)
Iron5.3 mg(35 %)
Iodine8 μg(4 %)
Zinc5.1 mg(64 %)
Saturated fatty acids20.8 g
Uric acid473 mg
Cholesterol236 mg
Complete sugar7 g

Ingredients

for
4
For the rolls
clarified butter
4 Chicken breasts
salt
freshly ground peppers
8 lg slices cooked ham
8 slices Cheese (i.e Tilsit)
1 Zucchini
For the sauce
2 onions
clarified butter (for sautéing)
1 Zucchini
400 grams crushed Tomatoes (canned)
1 garlic clove
2 Tbsps mixed Fresh herbs (i.e oregano, thyme, basil)
salt
freshly ground peppers
How healthy are the main ingredients?
TomatohamChicken breastsaltZucchinionion

Preparation steps

1.

Preheat the oven to 200°C.

2.

In a pan, heat a little butter.

3.

For the rolls, remove the skin from the chicken breast and cut in half lengthwise. Season well and cook in the butter. Set aside.

4.

Cut the ham and cheese slices in half if necessary.  Cut the zucchini into thin slices. Wrap each chicken breast with a slice of ham and cheese. Finally, wrap the zucchini around the entire chicken breast.

5.

For the sauce, peel the onions and the garlic and chop finely. Heat a little butter and sauté the onions. Chop the zucchini and mix into the tomatoes. Mix tomato sauce with the garlic, herbs, salt, and pepper. Distribute over the wrapped chickens and cook for 10-15 minutes in the preheated oven, until the cheese is melted and light brown. Remove from the oven and serve immediately.

Fall Favorites

Get Fit!

Simple, But Good

Weeknight Dinners