EatSmarter exclusive recipe

Crisp Chicken Rolls

with Herbs and Beans
4
Average: 4 (1 vote)
(1 vote)
Crisp Chicken Rolls

Crisp Chicken Rolls - Cayenne pepper and honey give the meat a subtle fiery sweetness

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Health Score:
8,9 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
308
calories
Calories

Healthy, because

Even smarter

Nutritional values

Plenty of fibre is good for the intestines, digestion, blood sugar and cholesterol levels. In addition, one serving contains over 100 percent of the daily requirement of niacin. During physical work and intensive sun exposure it is particularly important to consume enough of it - this also applies to pregnant and nursing women.

The meat may be beaten flat for better handling. - Depending on what is currently on offer, you can also buy turkey breast meat or pork schnitzel for this recipe.

1 serving contains
(Percentage of daily recommendation)
Calorie308 kcal(15 %)
Protein27 g(28 %)
Fat7 g(6 %)
Carbohydrates32 g(21 %)
Sugar added4 g(16 %)
Roughage10.5 g(35 %)
Vitamin A1.4 mg(175 %)
Vitamin D0.1 μg(1 %)
Vitamin E3 mg(25 %)
Vitamin K59 μg(98 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin16.3 mg(136 %)
Vitamin B₆0.9 mg(64 %)
Folate77 μg(26 %)
Pantothenic acid1.5 mg(25 %)
Biotin8.5 μg(19 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C57 mg(60 %)
Potassium1,157 mg(29 %)
Calcium120 mg(12 %)
Magnesium87 mg(29 %)
Iron4.6 mg(31 %)
Iodine22 μg(11 %)
Zinc1.7 mg(21 %)
Saturated fatty acids2.3 g
Uric acid218 mg
Cholesterol59 mg
Complete sugar17 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
300 grams Broad bean (frozen)
salt
500 grams waxy potatoes
4 carrots (each about 100 grams)
3 Parsnips (each about 80 grams)
1 onion (about 50 grams)
200 milliliters Vegetable broth
2 Chicken breasts (each about 150 grams)
3 teaspoons Tomato paste
cayenne pepper
1 tablespoon honey (about 15 grams)
1 tablespoon Canola oil
1 bunch flat-leaf parsley
½ bunch Chives
peppers
2 tablespoons Sour cream (about 40 grams)
How healthy are the main ingredients?
potatoSour creamTomato pasteparsleyhoneyChives
Preparation

Kitchen utensils

2 Pots (1 with lid), 1 Sieve, 1 Cutting board, 1 Small knife, 1 Measuring cups, 1 Small bowl, 1 Tablespoon, 1 Teaspoon, 1 Toothpick, 1 Non-stick pan, 1 Slotted spatula, 1 Wooden spoon, 1 Brush, 1 Peeler

Preparation steps

1.
Crisp Chicken Rolls preparation step 1

Add the frozen beans to a pot of boiling salted water, return to a boil, cover and cook over low heat for 5 minutes. Drain, rinse under cold water, drain again and let cool.

2.
Crisp Chicken Rolls preparation step 2

Meanwhile rinse, peel and chop small potatoes. Rinse, peel and cut carrots and parsnips into small cubes.

3.
Crisp Chicken Rolls preparation step 3

Peel onion, cut in half and dice. Peel broad beans. 

4.
Crisp Chicken Rolls preparation step 4

Boil vegetable broth in another pot. Add onion, carrots, potatoes and parsnips and cook, covered, over low heat for 12 minutes.

5.
Crisp Chicken Rolls preparation step 5

Meanwhile, rinse the chicken, pat dry and cut each into 4 thin slices.

6.
Crisp Chicken Rolls preparation step 6

Stir tomato paste, cayenne pepper, honey and salt to taste in a small bowl. Brush onto chicken slices, then roll up into a cylinder and secure with toothpicks.

7.
Crisp Chicken Rolls preparation step 7

Heat the canola oil in a non-stick pan. Brown the chicken rolls for 8-10 minutes over low heat.

8.
Crisp Chicken Rolls preparation step 8

Meanwhile, rinse parsley and chives and shake dry. Pluck parsley leaves, put some aside and finely chop the rest. Cut chives into thin rings.

9.
Crisp Chicken Rolls preparation step 9

Add broad beans, chopped parsley and chives to the pot with vegetables and bring to a boil. Season with salt and pepper and stir in the sour cream. Divide vegetable mixture among plates, top with chicken roll, garnish with reserved parsley leaves and serve.