Chicken Roulade
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.
(Percentage of daily recommendation)
| Calorie | 597 cal. | (28 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 15 g | (60 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 37.4 μg | (62 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 33.7 mg | (281 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 69 mg | (73 %) | ||
| Potassium | 1,210 mg | (30 %) | ||
| Calcium | 350 mg | (35 %) | ||
| Magnesium | 199 mg | (66 %) | ||
| Iron | 6.4 mg | (43 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 4.8 mg | (60 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 418 mg | |||
| Cholesterol | 132 mg | |||
| Complete sugar | 25 g |
Ingredients
- 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
Preparation steps
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.
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.
Arrange vegetables in a strip down the middle of the chicken pieces.
Roll chicken up firmly and then tie with kitchen twine in regular intervals of about 3 cm (approximately 1 inch).
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.
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.
Remove the chicken rolls from the marinade, pat dry and coat completely in sesame seeds.
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.