Marinated Steaks and Chicken Roulades

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Marinated Steaks and Chicken Roulades
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
535
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie535 cal.(25 %)
Protein77 g(79 %)
Fat16 g(14 %)
Carbohydrates18 g(12 %)
Sugar added6 g(24 %)
Roughage5.8 g(19 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E7.9 mg(66 %)
Vitamin K133 μg(222 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.5 mg(45 %)
Niacin49.2 mg(410 %)
Vitamin B₆2 mg(143 %)
Folate137 μg(46 %)
Pantothenic acid3.5 mg(58 %)
Biotin20.9 μg(46 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C98 mg(103 %)
Potassium1,870 mg(47 %)
Calcium175 mg(18 %)
Magnesium153 mg(51 %)
Iron6.6 mg(44 %)
Iodine8 μg(4 %)
Zinc3.9 mg(49 %)
Saturated fatty acids2.6 g
Uric acid633 mg
Cholesterol186 mg
Complete sugar17 g

Ingredients

for
4
For the steaks
1 onion
2 Tbsps vegetable oil
100 milliliters Ketchup
1 Tbsp Apricot jam
1 Tbsp Worcestershire sauce
1 tsp dried marjoram
1 generous pinch Smoking salt
For the chicken
2 bunches Arugula
2 Zucchini (180 grams or 6.3 ounces)
3 Tbsps olive oil
6 Chicken breasts (approximately 100-130 grams or 4 ounces)
½ Lime
salt
freshly ground peppers
ground paprika (sweet)
12 sun-dried Tomatoes (in oil)
How healthy are the main ingredients?
ArugulaKetchupolive oilmarjoramonionZucchini

Preparation steps

1.

For steaks: Peel and mince onion. Heat oil in a small saucepan and cook onion until soft. Add ketchup, jam, Worcester sauce, marjoram and salt. Rinse steaks and pat dry. Brush with marinade, cover and chill for  2-3 hours.

2.

For the chicken: Rinse arugula and shake dry. Rinse, trim and cut zucchini lengthwise. Heat oil in a pan, cook zucchini slices on both sides. Rinse chicken, pat dry, cut in half horizontally and flatten with a mallet. Sprinkle chicken with lime juice and season with salt, pepper and paprika.

3.

Lay chicken pieces on the work surface. Add a slice of zucchini, a tomato and 4-5 arugula leaves to each piece of chicken and roll up. Secure with skewers and brush with a little tomato oil. Season with salt and pepper.

Grill chicken and steaks for about 6-7 minutes. Remove from grill, let rest briefly and serve. 

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