Marinated Steaks and Chicken Roulades
Nutritional values
(Percentage of daily recommendation)
| Calorie | 535 cal. | (25 %) | ||
| Protein | 77 g | (79 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 133 μg | (222 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 49.2 mg | (410 %) | ||
| Vitamin B₆ | 2 mg | (143 %) | ||
| Folate | 137 μg | (46 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 20.9 μg | (46 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 98 mg | (103 %) | ||
| Potassium | 1,870 mg | (47 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 153 mg | (51 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 633 mg | |||
| Cholesterol | 186 mg | |||
| Complete sugar | 17 g |
Ingredients
- 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)
Preparation steps
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.
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.
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.
