Chicken Roulade with Olives and Simple Preserved Lemons

Dairy Free
Health score
19%
Chicken Roulade with Olives and Simple Preserved Lemons
45 min.
4
386kcal

Suggestions

Looking for a delicious and dairy-free lunch or dinner option that's easy to whip up in just 45 minutes? Look no further than this mouthwatering Chicken Roulade with Olives and Simple Preserved Lemons! This main dish is not only dairy-free but also boasts a delightful medley of flavors that will tantalize your taste buds.

The star of this recipe is the tender and juicy chicken breast, which is transformed into a roulade by spreading a flavor-packed breadcrumb mixture onto each breast half. This mixture includes capers, dry white wine, garlic, golden raisins, and more, creating a symphony of tastes that will leave your guests or family members impressed.

Once the chicken roulades are seasoned and rolled up, they're seared to perfection in a nonstick skillet, giving them a beautiful golden-brown crust. The cooking process continues with a homemade sauce that features a rich blend of chicken broth, lemon juice, and sautéed onions, all simmered together with the remaining olives and spices.

Serving around 386 kcal per person, this Chicken Roulade with Olives and Simple Preserved Lemons offers a well-balanced meal with a good distribution of macronutrients: 43.29% protein, 22.39% fat, and 34.32% carbohydrates. It's the perfect main course for a lunch or dinner, and it's sure to become a new favorite in your recipe collection. So, grab your food processor, frying pan, and kitchen twine, and let's get cooking!

Ingredients

  • tablespoons capers divided rinsed drained
  • 0.3 cup breadcrumbs dry
  • 0.5 cup wine dry white
  • cup fat-skimmed beef broth fat-free
  •  garlic clove minced
  • 0.5 cup golden raisins 
  • 0.3 teaspoon turmeric 
  • tablespoons juice of lemon fresh
  • teaspoons olive oil 
  • 12  olives divided pitted ripe drained
  • cups onion chopped ( 1 medium)
  • tablespoon simple preserved lemons chopped
  • 24 ounce chicken breast halves boneless skinless
  • cup water 

Equipment

  • food processor
  • frying pan
  • blender
  • plastic wrap
  • meat tenderizer
  • kitchen twine

Directions

  1. Combine breadcrumbs, 1/4 cup capers, 1 tablespoon Simple Preserved Lemons, 6 olives, and garlic in a food processor or blender, and pulse 10 times or until the mixture is coarsely chopped.
  2. Place each breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Divide breadcrumb mixture into 4 equal portions; spread 1 portion on each breast half, leaving a 1/4-inch border around outside edges.
  3. Roll up each breast half, jelly-roll fashion, starting with short side. Secure with wooden picks or twine.
  4. Heat oil in a large nonstick skillet over medium-high heat.
  5. Add chicken to pan; cook 6 minutes, browning on all sides.
  6. Remove chicken from pan; keep warm.
  7. Add onion to pan; saut 2 minutes or until browned.
  8. Add wine; cook until reduced to 1/4 cup (about 1 minute), stirring often.
  9. Add remaining 2 tablespoons capers, 1 cup water, broth, juice, raisins, and turmeric. Quarter the remaining 6 olives.
  10. Add to pan; bring to a boil.
  11. Add chicken to pan; cover, reduce heat, and simmer 20 minutes, turning chicken after 10 minutes.
  12. Serve chicken with sauce.

Nutrition Facts

Calories386kcal
Protein43.29%
Fat22.39%
Carbs34.32%

Properties

Glycemic Index
33.42
Glycemic Load
9.67
Inflammation Score
-9
Nutrition Score
22.964348051859%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.37mg
Hesperetin
1.21mg
Naringenin
0.22mg
Apigenin
0.01mg
Luteolin
0.09mg
Isorhamnetin
4.01mg
Kaempferol
16.78mg
Myricetin
0.05mg
Quercetin
37.45mg

Nutrients percent of daily need

Calories:386.31kcal
19.32%
Fat:9.13g
14.05%
Saturated Fat:1.69g
10.58%
Carbohydrates:31.48g
10.49%
Net Carbohydrates:28.01g
10.19%
Sugar:15.49g
17.21%
Cholesterol:108.86mg
36.29%
Sodium:1025.03mg
44.57%
Alcohol:3.09g
100%
Alcohol %:0.85%
100%
Protein:39.71g
79.42%
Vitamin B3:19.12mg
95.59%
Selenium:58.98µg
84.26%
Vitamin B6:1.49mg
74.66%
Phosphorus:432.65mg
43.27%
Potassium:964.09mg
27.55%
Vitamin B5:2.7mg
27.04%
Magnesium:72.94mg
18.24%
Manganese:0.35mg
17.69%
Vitamin B2:0.3mg
17.62%
Vitamin B1:0.25mg
16.62%
Vitamin C:12.46mg
15.1%
Fiber:3.52g
14.1%
Copper:0.25mg
12.65%
Iron:2.07mg
11.5%
Zinc:1.43mg
9.56%
Folate:37.76µg
9.44%
Vitamin E:1.24mg
8.24%
Vitamin B12:0.49µg
8.09%
Calcium:74.18mg
7.42%
Vitamin K:6.37µg
6.07%
Vitamin A:116.93IU
2.34%
Vitamin D:0.17µg
1.13%
Source:My Recipes