Chicken Breast Roulades with Herbs and Baby Vegetables

Gluten Free
Dairy Free
Very Healthy
Health score
68%
Chicken Breast Roulades with Herbs and Baby Vegetables
45 min.
4
457kcal

Suggestions


Indulge in a wholesome culinary experience with our delectable Chicken Breast Roulades with Herbs and Baby Vegetables. This vibrant dish is not only a feast for the eyes but also a celebration of healthy eating, boasting a health score of 68 and packed with essential nutrients. Perfectly gluten-free and dairy-free, it's an excellent choice for those with dietary restrictions without compromising on flavor.

Imagine succulent, tender chicken breasts, rolled to perfection and filled with a savory spinach mixture paired with colorful roasted red bell peppers. Each roulade is simmered gently with an array of fresh herbs and a rich, low-salt chicken broth, infusing them with aromatic flavors that are sure to tantalize your taste buds. Accompanied by an assortment of baby carrots, Brussels sprouts, and red potatoes, this dish presents a delightful medley of textures and tastes that makes every forkful a gourmet experience.

Whether you're preparing a sumptuous lunch, an inviting dinner, or a special gathering with family and friends, this main dish is a sure crowd-pleaser. With a preparation time of just 45 minutes, you can easily impress your guests or treat yourself to a healthy, satisfying meal that doesn’t skimp on taste. Join us on this culinary adventure and savor every bite of this incredibly nutritious yet delicious chicken roulade!

Ingredients

  • 20  baby carrots trimmed
  •  basil 
  •  bay leaves 
  • 0.3 teaspoon peppercorns black
  • 12  brussels sprouts trimmed
  • cup wine dry white
  • 0.5 cup parsley fresh chopped
  •  garlic clove minced
  • cups chicken broth 
  • teaspoons olive oil 
  • small onion boiling
  • 0.5 teaspoon pepper 
  • small potatoes - remove skin red cut into 4 slices
  • strips roasted peppers red ()
  • 0.3 teaspoon salt 
  • 16 ounce chicken breast halves 
  • cups pkt spinach 
  •  tarragon 
  •  thyme sprigs 

Equipment

  • bowl
  • frying pan
  • ladle
  • plastic wrap
  • rolling pin
  • dutch oven
  • meat tenderizer

Directions

  1. Heat oil in a large Dutch oven over medium heat.
  2. Add spinach and garlic; saut 1 minute or until spinach begins to wilt.
  3. Remove from heat; set aside.
  4. Place each piece of chicken between 2 sheets of heavy-duty plastic wrap and flatten to 1/4-inch thickness using a meat mallet or rolling pin.
  5. Sprinkle 1/2 teaspoon pepper and 1/4 teaspoon salt over chicken. Spoon spinach mixture evenly down center of each breast half, leaving a 1/2-inch border. Arrange bell pepper strips crosswise over spinach, and roll up each breast half jelly-roll fashion. Tuck in ends of chicken, and secure each roll with wooden picks; set aside.
  6. Combine broth and next 7 ingredients (broth through tarragon) in pan; bring to a simmer, and cook 5 minutes.
  7. Add chicken rolls, carrots, Brussels sprouts, onions, and potatoes; simmer 20 minutes or until chicken is done and vegetables are tender. Discard peppercorns, bay leaves, and herb sprigs.
  8. Remove wooden picks from chicken rolls, and thinly slice each roll. Arrange 1 sliced chicken roll, 5 carrots, 3 Brussels sprouts, 2 onions, and 4 potato slices in each of 4 large shallow bowls. Ladle 1/2 cup cooking liquid into each bowl, and sprinkle each with 2 tablespoons parsley.

Nutrition Facts

Calories457kcal
Protein33.56%
Fat14.39%
Carbs52.05%

Properties

Glycemic Index
104.25
Glycemic Load
4.66
Inflammation Score
-10
Nutrition Score
43.946087101231%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Hesperetin
0.24mg
Naringenin
2.1mg
Apigenin
16.19mg
Luteolin
0.86mg
Isorhamnetin
7.01mg
Kaempferol
3.44mg
Myricetin
1.29mg
Quercetin
31.88mg

Nutrients percent of daily need

Calories:457.35kcal
22.87%
Fat:6.87g
10.58%
Saturated Fat:1.45g
9.08%
Carbohydrates:55.95g
18.65%
Net Carbohydrates:45.81g
16.66%
Sugar:12.78g
14.2%
Cholesterol:72.57mg
24.19%
Sodium:464.83mg
20.21%
Alcohol:6.18g
100%
Alcohol %:0.96%
100%
Protein:36.07g
72.13%
Vitamin K:382.78µg
364.55%
Vitamin A:10903.7IU
218.07%
Vitamin C:96.97mg
117.54%
Vitamin B3:17.54mg
87.68%
Vitamin B6:1.63mg
81.75%
Potassium:2176.92mg
62.2%
Manganese:1.21mg
60.63%
Selenium:39.83µg
56.91%
Phosphorus:524.65mg
52.47%
Folate:182.55µg
45.64%
Fiber:10.14g
40.55%
Magnesium:138.82mg
34.7%
Iron:5.44mg
30.22%
Copper:0.57mg
28.38%
Vitamin B5:2.74mg
27.36%
Vitamin B1:0.41mg
27.15%
Vitamin B2:0.41mg
24.29%
Calcium:162.79mg
16.28%
Zinc:2.33mg
15.56%
Vitamin E:1.72mg
11.5%
Vitamin B12:0.4µg
6.73%
Source:My Recipes