EatSmarter exclusive recipe

Chicken Roulade

with Vegetables and Sesame
4
Average: 4 (3 votes)
(3 votes)
Chicken Roulade

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

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Health Score:
9,1 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
ready in 6 h. 50 min.
Ready in
Calories:
597
calories
Calories

Healthy, because

Even smarter

Nutritional values

The daily requirement of vitamin B6 is covered by these ingredients alone; the body needs it for the metabolism of protein building blocks and the building of nerve cords. Vitamin B1 accounts for half of the daily requirement; it is important for energy production from carbohydrate metabolism and activates the nerves.

Serve the rolls on a bed of rice, preferably wholemeal Basmati. It is not only a perfect fit because of its fragrant aroma - it also provides intestine-healthy fibre and keeps you full longer.

1 serving contains
(Percentage of daily recommendation)
Calorie597 kcal(28 %)
Protein55 g(56 %)
Fat29 g(25 %)
Carbohydrates26 g(17 %)
Sugar added15 g(60 %)
Roughage9 g(30 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E6 mg(50 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin33.7 mg(281 %)
Vitamin B₆1.5 mg(107 %)
Folate73 μg(24 %)
Pantothenic acid2.4 mg(40 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C69 mg(73 %)
Potassium1,210 mg(30 %)
Calcium350 mg(35 %)
Magnesium199 mg(66 %)
Iron6.4 mg(43 %)
Iodine12 μg(6 %)
Zinc4.8 mg(60 %)
Saturated fatty acids3.6 g
Uric acid418 mg
Cholesterol132 mg
Development of this recipe:

Ingredients

for
2
Ingredients
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
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

Preparation steps

1.
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.

2.
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.

3.
Chicken Roulade preparation step 3

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

4.
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).

5.
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.

6.
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.

7.
Chicken Roulade preparation step 7

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

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.