Crisp Chicken Rolls
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.
(Percentage of daily recommendation)
| Calorie | 308 cal. | (15 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 59 μg | (98 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.3 mg | (136 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 1,157 mg | (29 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 218 mg | |||
| Cholesterol | 59 mg | |||
| Complete sugar | 17 g |
Ingredients
- 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 tsps Tomato paste
- cayenne pepper
- 1 Tbsp honey (about 15 grams)
- 1 Tbsp Canola oil
- 1 bunch flat-leaf parsley
- ½ bunch Chives
- peppers
- 2 Tbsps Sour cream (about 40 grams)
Preparation steps
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.
Meanwhile rinse, peel and chop small potatoes. Rinse, peel and cut carrots and parsnips into small cubes.
Peel onion, cut in half and dice. Peel broad beans.
Boil vegetable broth in another pot. Add onion, carrots, potatoes and parsnips and cook, covered, over low heat for 12 minutes.
Meanwhile, rinse the chicken, pat dry and cut each into 4 thin slices.
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.
Heat the canola oil in a non-stick pan. Brown the chicken rolls for 8-10 minutes over low heat.
Meanwhile, rinse parsley and chives and shake dry. Pluck parsley leaves, put some aside and finely chop the rest. Cut chives into thin rings.
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.