Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
2
Print
Chicken Roulade

Chicken Roulade

with Vegetables and Sesame
50 min., ready in 6 h. 50 min.
Time:
597
calories
Calories:
Health Score:
85 / 100
Ingredientsfor  
Ingredients
1 small red Bell pepper
1 carrot (about 100 grams)
3 scallions
2 Chicken breasts (about 200 grams)
6 Tbsps soy sauce
8 Tbsps Rice vinegar
1 tsp sesame oil
1 pc fresh ginger (about 20 grams)
1 oz cane sugar
4 Tbsps Sesame seeds
2 Tbsps vegetable oil
How healthy are the main ingredients?
soy sauceSesame seedsgingersesame oilcarrotChicken breast
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie597 cal.(28 %)
Protein55 g(56 %)
Fat29 g(25 %)
Carbohydrates26 g(17 %)
Sugar added15 g(60 %)
Roughage9 g(30 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

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.

Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.