Chicken Spinach Roulade

Health score
55%
Chicken Spinach Roulade
80 min.
4
300kcal

Suggestions

Ingredients

  •  eggs 
  • cup seasoned bread crumbs italian
  • teaspoons milk 
  • tablespoons parmesan cheese grated
  •  chicken breast halves boneless skinless
  • 14 ounce pkt spinach drained canned

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • whisk
  • toothpicks
  • meat tenderizer

Directions

  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. Grease a baking sheet.
  3. Place chicken breasts between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken with the smooth side of a meat mallet to a uniform thickness of 1 inch.
  4. Heat spinach in a saucepan over medium-high heat.
  5. Whisk eggs, Parmesan cheese, and milk together in a bowl.
  6. Stir egg mixture into the spinach; cook and stir until thickened, about 2 minutes.
  7. Remove from heat.
  8. Spread about 2 heaping tablespoonfuls of the spinach mixture onto each pounded chicken breast.
  9. Roll each breast into a cylinder shape, secure ends with toothpicks, and arrange on the prepared baking sheet.
  10. Sprinkle bread crumbs atop rolled chicken.
  11. Bake in the preheated oven until chicken is no longer pink in the center and juices run clear, about 45 minutes. Allow chicken to rest for several minutes before removing toothpicks and serving.

Nutrition Facts

Calories300kcal
Protein45.16%
Fat21.54%
Carbs33.3%

Properties

Glycemic Index
17.5
Glycemic Load
0.5
Inflammation Score
-10
Nutrition Score
36.829130514808%

Flavonoids

Luteolin
0.73mg
Kaempferol
6.33mg
Myricetin
0.35mg
Quercetin
3.94mg

Nutrients percent of daily need

Calories:299.56kcal
14.98%
Fat:7.13g
10.98%
Saturated Fat:2.09g
13.08%
Carbohydrates:24.81g
8.27%
Net Carbohydrates:21.16g
7.69%
Sugar:2.3g
2.56%
Cholesterol:117.1mg
39.03%
Sodium:692.46mg
30.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.64g
67.29%
Vitamin K:493.38µg
469.88%
Vitamin A:9491.86IU
189.84%
Vitamin B3:14.37mg
71.83%
Selenium:49.3µg
70.43%
Manganese:1.21mg
60.43%
Folate:238.11µg
59.53%
Vitamin B6:1.11mg
55.72%
Phosphorus:387.1mg
38.71%
Vitamin C:30.05mg
36.42%
Magnesium:124.5mg
31.12%
Potassium:1066.9mg
30.48%
Vitamin B1:0.44mg
29.66%
Vitamin B2:0.49mg
28.92%
Iron:4.79mg
26.62%
Vitamin B5:2.05mg
20.52%
Calcium:200.87mg
20.09%
Vitamin E:2.44mg
16.29%
Fiber:3.65g
14.61%
Zinc:1.92mg
12.83%
Copper:0.24mg
12.11%
Vitamin B12:0.49µg
8.22%
Vitamin D:0.38µg
2.53%
Source:Allrecipes