Turkey Roulades on Rice
Turkey roulades on rice - Big protein packed flavor!
Healthy, because
Even smarter
Nutritional values
Did you know that parboiled rice contains most of the nutrients of the unpolished grain? In the special production process, the ingredients of the marginal layers get inside. Another advantage is the short cooking time.
Instead of rice, whole-grain pasta also goes well with the turkey roulades. Alternatively, buckwheat, millet, quinoa or whole grain couscous are also suitable.
(Percentage of daily recommendation)
| Calorie | 516 cal. | (25 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 116.8 μg | (195 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.4 mg | (145 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 20.9 μg | (46 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 1,277 mg | (32 %) | ||
| Calcium | 151 mg | (15 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 238 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 7 ozs parboiled rice (Long grain rice)
- 4 thin turkey cutlets
- 4 tsps Mustard
- 2 Tbsps Tomato paste
- peppers
- 10 ozs Pickled cucumber
- 12 ozs red onions
- 4 tsps Canola oil
- 7 ozs small broccoli florets
- 3 carrots
- 3 ½ ozs Sour cream
- ¾ oz Bread flour (2 TBSP.)
Kitchen utensils
Preparation steps
Cook rice in 2.5 times the amount of salted water according to package directions for 8-10 minutes. Meanwhile, rinse turkey cutlets, pat dry and pound as flat as possible. Coat with mustard and tomato paste and season with salt and pepper. Cut gherkins lengthwise into thin strips and place across bottom of cutlets. Roll up cutlets and pin with roulade needles (or wooden skewers). Peel onions and cut into narrow slices.
Heat oil in a pot. Fry the roulades in it over medium heat for 5 minutes until golden brown all over. Add onions and fry for 2-3 minutes. Add 6.5 ounces of water and cook roulades covered over low heat for approx. 15 minutes.
Meanwhile, wash broccoli. Peel and finely dice carrots. Steam vegetables in a little salted water, covered, over medium heat for 5 minutes. Then add rice and heat for 2 minutes; drain in a colander.
Remove the roulades. Stir sour cream with flour until smooth, add to liquid in pot and cook uncovered over low heat for 1-2 minutes, stirring. Season sauce with salt and pepper. Serve vegetable rice, sauce and roulades.
