Chicken Roulades
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 |
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
Preparation steps
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).
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.
Allow to cool in a sieve.
Squeeze spinach lightly. Then chop finely with a large knife and place in a bowl.
Rinse chicken breasts, pat dry and cut in half 1-2 times horizontally depending on the thickness to make thin cutlets.
Place between 2 layers of plastic wrap or in a freezer bag and pound very thin with a mallet or a heavy pan.
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.
Trim, rinse and finely chop leek. Halve the bell pepper, remove the seeds, rinse and finely dice.
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.