Baked Chicken Roulade

Health score
41%
Baked Chicken Roulade
45 min.
4
452kcal

Suggestions


Are you looking for a delightful way to elevate your dining experience at home? Look no further than this mouthwatering Baked Chicken Roulade! With a vibrant filling of sautéed spinach and fresh asparagus, each tender chicken breast is rolled to perfection and baked to create a dish that’s as visually stunning as it is delicious. Whether you’re planning a family dinner or a cozy date night, this recipe is bound to impress.

Preparing this roulade is not only simple but rewarding, as it brings an array of flavors and textures to your plate. The addition of capers and a buttery garlic sauce adds a touch of sophistication, balancing the dish beautifully. Plus, with a cooking time of just 45 minutes, it’s a quick yet elegant main course that fits seamlessly into your busy week.

Ideal for lunch or dinner, this baked chicken roulade serves four, making it perfect for sharing or saving leftovers for an easy meal later. With only 452 calories per serving, it’s a guilt-free pleasure that doesn’t compromise on taste. So, roll up your sleeves and let’s get cooking—you won’t be disappointed!

Ingredients

  • lb asparagus spears fresh thin
  • oz baby spinach 
  • tablespoons butter divided
  • tablespoons capers drained
  • 1.5 lb skinned and boned chicken breasts 
  • 0.8 cup chicken broth 
  • tablespoons cooking wine dry white
  • tablespoon flour all-purpose
  • tablespoons flat-leaf parsley fresh chopped
  •  garlic cloves divided minced
  • teaspoon juice of lemon fresh
  • tablespoons olive oil 
  • teaspoons olive oil 
  • 0.5 teaspoon pepper 
  • 0.3 teaspoon salt 
  • servings wooden picks 
  • servings wooden picks 

Equipment

  • frying pan
  • oven
  • whisk
  • plastic wrap
  • aluminum foil
  • rolling pin
  • meat tenderizer

Directions

  1. Preheat oven to 42
  2. Place chicken between 2 sheets of heavy-duty plastic wrap, and flatten to 1/4-inch thickness using flat side of a meat mallet or rolling pin.
  3. Sprinkle chicken with pepper and salt.
  4. Saut spinach and 2 minced garlic cloves in 2 tsp. hot oil in a large ovenproof skillet over medium heat 1 minute or until spinach begins to wilt.
  5. Transfer spinach mixture to a plate. Wipe skillet clean.
  6. Spoon spinach mixture over each breast, leaving a 1/2-inch border around edges. Top with asparagus, and roll up, starting at 1 short side. Tuck in ends of chicken, and secure with wooden picks.
  7. Melt 3 Tbsp. butter with 2 Tbsp. olive oil in skillet over medium-high heat; add chicken. Cook 6 to 8 minutes, turning to brown on all sides.
  8. Transfer skillet to oven, and bake at 425 for 15 minutes.
  9. Transfer to a serving plate, and cover loosely with aluminum foil to keep warm.
  10. Melt remaining 2 Tbsp. butter in skillet over medium-high heat; add remaining garlic. Saut 1 to 2 minutes or until tender and fragrant.
  11. Whisk in flour; cook 1 minute.
  12. Add white wine; cook, stirring constantly, 1 minute.
  13. Whisk in chicken broth and lemon juice; cook 2 minutes or until thickened. Stir in parsley and capers; spoon sauce over chicken.
  14. Serve immediately.

Nutrition Facts

Calories452kcal
Protein36%
Fat55.95%
Carbs8.05%

Properties

Glycemic Index
74.5
Glycemic Load
2.21
Inflammation Score
-10
Nutrition Score
36.44391310215%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Eriodictyol
0.06mg
Hesperetin
0.21mg
Naringenin
0.05mg
Apigenin
4.32mg
Luteolin
0.29mg
Isorhamnetin
6.46mg
Kaempferol
9.13mg
Myricetin
0.47mg
Quercetin
24.23mg

Nutrients percent of daily need

Calories:452.41kcal
22.62%
Fat:28.06g
43.17%
Saturated Fat:11.3g
70.6%
Carbohydrates:9.08g
3.03%
Net Carbohydrates:5.54g
2.02%
Sugar:2.65g
2.95%
Cholesterol:147.37mg
49.12%
Sodium:761.96mg
33.13%
Alcohol:0.77g
100%
Alcohol %:0.24%
100%
Protein:40.62g
81.25%
Vitamin K:259.6µg
247.24%
Vitamin B3:19.41mg
97.03%
Vitamin A:4845.16IU
96.9%
Selenium:58.88µg
84.11%
Vitamin B6:1.49mg
74.63%
Phosphorus:449.52mg
44.95%
Folate:142.89µg
35.72%
Manganese:0.65mg
32.66%
Potassium:1105.06mg
31.57%
Vitamin B5:2.82mg
28.25%
Vitamin C:22.6mg
27.4%
Vitamin E:4.1mg
27.35%
Vitamin B2:0.45mg
26.52%
Iron:4.48mg
24.87%
Magnesium:93.63mg
23.41%
Vitamin B1:0.33mg
22.19%
Copper:0.35mg
17.32%
Fiber:3.54g
14.14%
Zinc:1.93mg
12.86%
Calcium:88.87mg
8.89%
Vitamin B12:0.38µg
6.31%
Vitamin D:0.17µg
1.13%
Source:My Recipes