Stuffed Chicken with Vegetables
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(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
455
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 455 cal. | (22 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 32.5 μg | (54 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 33.8 mg | (282 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 14.5 μg | (32 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,250 mg | (31 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 427 mg | |||
| Cholesterol | 134 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- For the roulades
- 2 Chicken breasts (each approx 140 g)
- ½ Tbsp Pine nuts
- 1 shallot (finely chopped)
- 4 sun-dried tomatoes (in oil)
- 3 Tbsps olive oil
- ½ Tbsp grated Parmesan
- salt
- peppers
- 1 pinch paprika
- For the vegetables
- 3 firm Tomatoes (thickly sliced)
- 1 small Zucchini (sliced)
- 1 small onion (sliced)
- 1 clove garlic cloves (crushed)
- ¼ cup chicken stock
- ½ Tbsp chopped marjoram
- To garnish
- marjoram
Preparation steps
1.
For the roulades: flatten the chicken breasts with a heavy rolling pin.
2.
Toast the pine nuts in a dry frying pan fry until golden. Set aside to cool.
3.
Mix together the shallot, tomatoes, 1 1/2 tablespoons olive oil and Parmesan cheese. Season to taste with salt and pepper.
4.
Spoon the mixture onto the chicken breasts and roll up. Secure with a skewer or wooden cocktail sticks. Season the chicken with salt and pepper and sprinkle with a little paprika.
5.
Heat the remaining oil in a frying pan and brown the chicken roulades on both sides. Add the vegetables to the pan and cook for 2-3 minutes until lightly browned. Pour in the stock and add the marjoram, cover and cook for about 10 minutes until the chicken is cooked through and the vegetables are tender.
6.
Place the roulades on serving plates with the vegetables and garnish with marjoram.
