Guilt-Free Delicacy

Chicken Roulades

with Cream Cheese and Rice
4.875
Average: 4.9 (8 votes)
(8 votes)
Chicken Roulades

Chicken Roulades - Juicy rolls with a delicately spicy filling—Italian style

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Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
534
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie534 kcal(25 %)
Protein54 g(55 %)
Fat10 g(9 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E4.1 mg(34 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin33.5 mg(279 %)
Vitamin B₆1.7 mg(121 %)
Folate78 μg(26 %)
Pantothenic acid3 mg(50 %)
Biotin17.4 μg(39 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C59 mg(62 %)
Potassium1,093 mg(27 %)
Calcium196 mg(20 %)
Magnesium186 mg(62 %)
Iron5.3 mg(35 %)
Iodine15 μg(8 %)
Zinc2.9 mg(36 %)
Saturated fatty acids3.2 g
Uric acid485 mg
Cholesterol134 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces Brown rice
salt
4 ounces fresh Spinach
13 ounces Chicken breasts
3 tablespoons Cream cheese (13% fat)
peppers
½ small stalk Leeks (about 100 grams)
½ red Bell pepper (about 100 grams)
1 tablespoon olive oil
½ cup white wine (or broth)
½ cup Vegetable broth
How healthy are the main ingredients?
saltSpinachChicken breastLeekolive oil
Preparation

Kitchen utensils

1 Pot (with lid), 1 Skillet, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Butter knife, 1 Tablespoon, 1 Meat mallet, 1 Plastic wrap, 1 Toothpick

Preparation steps

1.
Chicken Roulades preparation step 1

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).

2.
Chicken Roulades preparation step 2

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.

3.
Chicken Roulades preparation step 3

Allow to cool in a sieve.

4.
Chicken Roulades preparation step 4

Squeeze spinach lightly. Then chop finely with a large knife and place in a bowl.

5.
Chicken Roulades preparation step 5

Rinse chicken breasts, pat dry and cut in half 1-2 times horizontally depending on the thickness to make thin cutlets.

6.
Chicken Roulades preparation step 6

Place between 2 layers of plastic wrap or in a freezer bag and pound very thin with a mallet or a heavy pan.

7.
Chicken Roulades preparation step 7

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.

8.
Chicken Roulades preparation step 8

Trim, rinse and finely chop leek. Halve the bell pepper, remove the seeds, rinse and finely dice.

9.
Chicken Roulades preparation step 9

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.