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EatSmarter exclusive recipe

Chicken Roulade

with Vegetables and Sesame

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Chicken Roulade
597
calories
Calories

Chicken Roulade - Sushi salutations - but made with meat instead of fish

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moderate
Difficulty
50 min.
Preparation
 • Ready in 6 h. 50 min.
Ready in
Nutritions
Fat29 g
Saturated Fat Acids3.6 g
Protein55 g
Roughage9 g
Sugar added15 g
Calorie597
1 serving contains
Calories597
Protein/g55
Fat/g29
Saturated fatty acids/g3.6
Carbohydrates/g26
Added sugar/g15
Roughage/g9
Bread exchange unit2
Cholesterol/mg132
Uric acid/mg418
Vitamin A/mg0.7
Vitamin D/μg0
Vitamin E/mg6
Vitamin B₁/mg0.6
Vitamin B₂/mg0.3
Niacin/mg33.7
Vitamin B₆/mg1.5
Folate/μg73
Pantothenic acid/mg2.4
Biotin/μg12.6
Vitamin B₁₂/μg0.8
Vitamin C/mg69
Potassium/mg1,210
Calcium/mg350
Magnesium/mg199
Iron/mg6.4
Iodine/μg12
Zinc/mg4.8

Recipe development: EAT SMARTER
Ingredients
Preparation

Kitchen utensils

1 Small pot, 1 Skillet, 1 Small baking dish, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Whisk, 1 Slotted spatula, 1 Meat mallet, 1 Kitchen twine, 1 Plastic wrap, 1 Plate

Ingredients

for 2 servings
1
small red Bell pepper
1
Carrot (about 100 grams)
3
2
Chicken breasts (about 200 grams)
6 tablespoons
8 tablespoons
1 teaspoon
1 piece
fresh Ginger root (about 20 grams)
1 ounce
4 tablespoons
2 tablespoons
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Preparation steps

Step 1/8
Chicken Roulade preparation step 1

Cut the bell pepper into quarters, remove seeds, rinse and pat dry. Cut pepper into very thin strips. Peel carrot, halve crosswise and then cut into very thin strips. Rinse the scallions and cut the white and light-green parts into thin strips.

Step 2/8
Chicken Roulade preparation step 2

Rinse chicken breasts, pat dry and halve horizontally. Layer chicken between layers of plastic wrap and pound as thin as possible with a meat mallet.

Step 3/8
Chicken Roulade preparation step 3

Arrange vegetables in a strip down the middle of the chicken pieces.

Step 4/8
Chicken Roulade preparation step 4

Roll chicken up firmly and then tie with kitchen twine in regular intervals of about 3 cm (approximately 1 inch).

Step 5/8
Chicken Roulade preparation step 5

Mix together soy sauce, 2 tablespoons rice vinegar and the sesame oil in a bowl. Place the chicken rolls in a baking dish and pour the mixture over, then cover with plastic wrap and let marinate for at least 6 hours (or preferably overnight) in the refrigerator.

Step 6/8
Chicken Roulade preparation step 6

Peel the ginger root and cut into very thin strips. Combine with remaining vinegar and the sugar in a small pot and bring to a boil. Cook for 2 minutes.

Step 7/8
Chicken Roulade preparation step 7

Remove the chicken rolls from the marinade, pat dry and coat completely in sesame seeds.

Step 8/8
Chicken Roulade preparation step 8

Heat the oil in a pan over medium heat. Cook the rolls until golden brown, turning frequently, about 10 minutes, then cut into slices and serve immediately with the ginger.

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