Chicken Roulades
Healthy, because
Even smarter
Nutritional values
Not only we Germans love roulades, also in Italy they are highly appreciated as "Involtini". The variant with low-fat chicken filet provides plenty of protein, iron and the "anti-stress mineral" magnesium.
The rolls can also be prepared with turkey escalopes. If\'s has to go really fast: Just replace the fresh spinach with frozen spinach.
(Percentage of daily recommendation)
Calorie | 534 cal. | (25 %) | ||
Protein | 54 g | (55 %) | ||
Fat | 10 g | (9 %) | ||
Carbohydrates | 50 g | (33 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 6 g | (20 %) |
Vitamin A | 0.7 mg | (88 %) | ||
Vitamin D | 0 μg | (0 %) | ||
Vitamin E | 4.1 mg | (34 %) | ||
Vitamin K | 48.5 μg | (81 %) | ||
Vitamin B₁ | 0.5 mg | (50 %) | ||
Vitamin B₂ | 0.4 mg | (36 %) | ||
Niacin | 33.5 mg | (279 %) | ||
Vitamin B₆ | 1.7 mg | (121 %) | ||
Folate | 78 μg | (26 %) | ||
Pantothenic acid | 3 mg | (50 %) | ||
Biotin | 17.4 μg | (39 %) | ||
Vitamin B₁₂ | 1 μg | (33 %) | ||
Vitamin C | 59 mg | (62 %) | ||
Potassium | 1,093 mg | (27 %) | ||
Calcium | 196 mg | (20 %) | ||
Magnesium | 186 mg | (62 %) | ||
Iron | 5.3 mg | (35 %) | ||
Iodine | 15 μg | (8 %) | ||
Zinc | 2.9 mg | (36 %) | ||
Saturated fatty acids | 3.2 g | |||
Uric acid | 485 mg | |||
Cholesterol | 134 mg | |||
Complete sugar | 4 g |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 4 ozs Brown rice
- salt
- 4 ozs fresh Spinach
- 13 ozs Chicken breasts
- 3 Tbsps Cream cheese (13% fat)
- peppers
- ½ sm stalk Leeks (about 100 grams)
- ½ red Bell pepper (about 100 grams)
- 1 Tbsp olive oil
- ½ cup white wine (or broth)
- ½ cup Vegetable broth
Kitchen utensils
Preparation steps
![Chicken Roulades preparation step 1 Chicken Roulades preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-roulades-preparation-step-1-503259.jpg)
In a pot, boil the rice with 375 ml (approximately 1 1/2 cups) of water and some salt. Cover and cook according to package instructions (about 40 minutes on low heat).
![Chicken Roulades preparation step 2 Chicken Roulades preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-roulades-preparation-step-2-503259.jpg)
Meanwhile, trim thick stems from spinach and rinse thoroughly in cold water. Add dripping wet to a small pot and cook briefly over high heat.
![Chicken Roulades preparation step 3 Chicken Roulades preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-roulades-preparation-step-3-503259.jpg)
Allow to cool in a sieve.
![Chicken Roulades preparation step 4 Chicken Roulades preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-roulades-preparation-step-4-503259.jpg)
Squeeze spinach lightly. Then chop finely with a large knife and place in a bowl.
![Chicken Roulades preparation step 5 Chicken Roulades preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-roulades-preparation-step-5-503259.jpg)
Rinse chicken breasts, pat dry and cut in half 1-2 times horizontally depending on the thickness to make thin cutlets.
![Chicken Roulades preparation step 6 Chicken Roulades preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-roulades-preparation-step-6-503259.jpg)
Place between 2 layers of plastic wrap or in a freezer bag and pound very thin with a mallet or a heavy pan.
![Chicken Roulades preparation step 7 Chicken Roulades preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-roulades-preparation-step-7-503259.jpg)
Add cream cheese to spinach, season with salt and pepper and mix everything well. Top chicken cutlets with it, roll firmly into small cylinders and secure with toothpicks.
![Chicken Roulades preparation step 8 Chicken Roulades preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-roulades-preparation-step-8-503259.jpg)
Trim, rinse and finely chop leek. Halve the bell pepper, remove the seeds, rinse and finely dice.
![Chicken Roulades preparation step 9 Chicken Roulades preparation step 9](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-roulades-preparation-step-9-503259.jpg)
Heat oil in a pan, fry the chicken roulades until uniformly brown. Add leek and bell pepper and cook briefly. Pour in wine and broth, bring to a boil and cook everything covered over medium heat for 5-6 minutes. Drain cooked rice. Arrange everything on plates and serve.