For The Whole Family

Turkey Roulades on Rice

5
Average: 5 (4 votes)
(4 votes)
Turkey Roulades on Rice

Turkey roulades on rice - Big protein packed flavor!

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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
516
calories
Calories

Healthy, because

Even smarter

Nutritional values

Did you know that parboiled rice contains most of the nutrients of the unpolished grain? In the special production process, the ingredients of the marginal layers get inside. Another advantage is the short cooking time.

Instead of rice, whole-grain pasta also goes well with the turkey roulades. Alternatively, buckwheat, millet, quinoa or whole grain couscous are also suitable.

1 serving contains
(Percentage of daily recommendation)
Calorie516 cal.(25 %)
Protein34 g(35 %)
Fat15 g(13 %)
Carbohydrates59 g(39 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A1.5 mg(188 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.2 mg(27 %)
Vitamin K116.8 μg(195 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin17.4 mg(145 %)
Vitamin B₆1 mg(71 %)
Folate67 μg(22 %)
Pantothenic acid2.3 mg(38 %)
Biotin20.9 μg(46 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C58 mg(61 %)
Potassium1,277 mg(32 %)
Calcium151 mg(15 %)
Magnesium98 mg(33 %)
Iron4.9 mg(33 %)
Iodine24 μg(12 %)
Zinc3.9 mg(49 %)
Saturated fatty acids5.4 g
Uric acid238 mg
Cholesterol62 mg
Complete sugar14 g

Ingredients

for
4
Ingredients
7 ozs parboiled rice (Long grain rice)
4 thin turkey cutlets
4 tsps Mustard
2 Tbsps Tomato paste
peppers
10 ozs Pickled cucumber
12 ozs red onions
4 tsps Canola oil
7 ozs small broccoli florets
3 carrots
3 ½ ozs Sour cream
¾ oz Bread flour (2 TBSP.)
How healthy are the main ingredients?
onionSour creamTomato pasteMustardcarrot
Preparation

Kitchen utensils

4 Roulade needles or wooden skewers

Preparation steps

1.

Cook rice in 2.5 times the amount of salted water according to package directions for 8-10 minutes. Meanwhile, rinse turkey cutlets, pat dry and pound as flat as possible. Coat with mustard and tomato paste and season with salt and pepper. Cut gherkins lengthwise into thin strips and place across bottom of cutlets. Roll up cutlets and pin with roulade needles (or wooden skewers). Peel onions and cut into narrow slices.

2.

Heat oil in a pot. Fry the roulades in it over medium heat for 5 minutes until golden brown all over. Add onions and fry for 2-3 minutes. Add 6.5 ounces of water and cook roulades covered over low heat for approx. 15 minutes.

3.

Meanwhile, wash broccoli. Peel and finely dice carrots. Steam vegetables in a little salted water, covered, over medium heat for 5 minutes. Then add rice and heat for 2 minutes; drain in a colander.

4.

Remove the roulades. Stir sour cream with flour until smooth, add to liquid in pot and cook uncovered over low heat for 1-2 minutes, stirring. Season sauce with salt and pepper. Serve vegetable rice, sauce and roulades.

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