Chicken roulade (recipe)
| Chicken roulade (recipe) | |
|---|---|
| Name | Chicken roulade |
| Ingredients | Boneless skinless chicken breasts • Sun-dried tomatoes • Parmesan cheese • Onion • Olive oil • Garlic • Red pepper flakes • Water • Dry white wine |
| Cooktime (in hours) | 0.333333333 |
| Preptime (in hours) | 0.166666667 |
| Totaltime (in hours) | 0.5 |
| Keto friendliness | Keto friendly |
| Calories | 209.4 |
| Fat | 5.6 |
| Protein | 29.4 |
| Carbohydrate | 3.8 |
| Fiber | 0.7 |
| Net carbohydrates | 3.1 |
| Sugar | 1.5 |
| Saturated fat | 1.8 |
| Cholesterol (mg) | 71.3 |
| Sodium | 217.8 |
| Servings | 4 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Chicken roulade (recipe) is a keto friendly food item with net carbohydrates of about 3-5 per serving.
Recipe instructions
- Place the spinach in a large nonstick skillet with the washing water clinging to the leaves or a tablespoon or two of water if dried. Cover and cook for 2 minutes, tossing occasionally, or until wilted. Drain and press firmly with the back of a spoon or squeeze to remove excess moisture. There should be 1/2 cup spinach. Wipe out the skillet.
- Meanwhile, in a medium nonstick skillet, combine the onion, 1 teaspoon oil, garlic, red-pepper flakes, and 1 tablespoon water. Turn the heat to medium. Cook for about 2 minutes, or until the onion sizzles. Reduce the heat to low. Cover and cook, stirring once, for about 3 minutes, or until softened. In a small bowl, combine the onion mixture, cheese, and spinach. Stir to mix. Set aside.
- Sprinkle the tomatoes evenly on the smooth side of the cutlets.
- Divide the spinach mixture among the cutlets. Spread to the edges of 3 sides, leaving about 1\ at the narrow tip free of spinach mixture. Loosely roll up the chicken, ending with the narrow tip, and secure with wooden picks.
- Add the remaining 1 teaspoon oil to the large skillet and set over medium heat. Place the chicken in the pan. Cook, turning, for about 10 minutes, or until golden brown on all sides. Add the broth or wine, cover, and cook over low heat for about 7 minutes. Uncover and transfer chicken to a serving platter. Cover with foil to keep warm.
-
Boil the skillet juices for about 5 minutes, or until reduced to a glaze. Diagonally slice the chicken into 1\-thick pieces. Drizzle with pan juices and serve.
Food tags
High Protein, Healthy,
Chicken roulade (recipe) details
Time:
Prep Time in Hours and Mins:30M
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Contributors: Prab R. Tumpati, MD
