The most dietary part of the chicken is the breast. Per 100 grams, it contains only 120 kcal, it contains 20 g of easily digestible protein and some fat. In addition, white meat is a source of minerals and vitamins. Chicken fillet belongs to the healthy foods with a minimum amount of cholesterol in its composition.
A simple recipe for two different rolls
The recipes are similar, but the taste of the rolls is different. Delicate taste of chicken meat is perfectly revealed in combination with dried tomatoes, and dried cherry gives the meat a sweet taste.
Number of products for 2 servings:
- 4 chicken breasts;
- 8 strips of bacon;
- 100 g dried cherries;
- 8 tomatoes, dried in oil.
It will take 30 minutes to prepare the rolls. 100 g contains 189 kcal.
How to cook chicken breast rolls:
- Cut along four chicken breasts, unfold them like a book, wrap in several layers of film, beat off;
- Place 4 slices of bacon on the table, lay the beaten fillet on top. With the second piece to do the same. Put cherries on the meat;
- Form rolls, tie a culinary thread or ordinary thick threads;
- Oil the remaining two fillets with dried tomatoes. Vegetables themselves chop strips and put on meat, you can add spinach leaves;
- Just roll the chicken fillet into a roll, bandage;
- Cook in the oven for 20 minutes. Recommended temperature: 200 degrees.
Chicken Breast Roll with Mushrooms
The meat will be tastier and more nutritious if you wrap the stuffing from mushrooms, onions, tomato and sweet pepper in it.
Ingredients Required:
- 4 fillets;
- a tomato;
- half red pepper;
- common onion;
- 200 g of mushrooms;
- refined oil - for frying.
40 minutes will be spent on cooking, the energy value will be 150 kcal.
How to cook:
- Finely chop the onion, browning in butter, add chopped tomato, mushrooms and sweet peppers. All together, fry on low heat for about 10 minutes;
- Chicken meat pulp, wrapped with food film;
- Put on each broken piece of stuffing, roll up rolls. Bake for 30 minutes in the oven. Recommended temperature: 200 degrees. You can do differently, just fry in a pan until cooked;
- Put the cooled rolls on the dish, decorate with greens on top.
Chicken breast mini rolls with cheese for the holiday table
If you do not want to cut the rolls into portions, you can make them small. So they look even more beautiful and appetizing, and therefore quite suitable for a festive table.
Ingredients:
- chicken breast - 4 fillets;
- bacon - 8 strips;
- Gouda type cheese - 100 g;
- sweet pepper - half a pod;
- basil - 2 twigs;
- olive oil - 60 g;
- add salt to taste;
- to taste season with black pepper.
To prepare the rolls, it takes 30 minutes. There will be 4 servings, each with 205 kcal.
Step-by-step recipe:
Step 1
Wash the chicken pulp, spread on paper towels. Then wrap the film in two layers, put on the board and repel. The thickness of the meat should be about 1 cm. Season with spices and divide each slice of beaten fillet in half. It turns out 8 pieces;
Step 2
Cut off leaves of basil twigs, chop the cheese into cubes, sweet pepper - straws. Put basil (leaves), pepper, cheese on the prepared meat and wrap rolls. Wrap in a strip of bacon, fasten a wooden toothpick;
Step 3
Heat oil in a pan with a thick bottom. On a high heat evenly fry the rolls in it. Then reduce the heat and fry for 15 minutes, turning on all sides. Remove toothpicks from the finished dish, serve as a whole on the table. At will it is possible to decorate with greens.
Baked Chicken Breast Rolls Stuffed with Prunes in Sauce
Universal and tasty dish. It can be served for dinner, and the remaining rolls cut into slices for breakfast and make a healthy sandwich. Rolls are good in any form, since they are baked practically without butter.
Products:
- 1 handful of prunes;
- 4 pieces of chicken breast;
- 1 handful of walnuts;
- bunch of parsley;
- mayonnaise - 100 g;
- pinch of sugar;
- Wine vinegar - 15 g.
45 minutes will be required for cooking rolls, 250 kcal per serving.
Cooking:
- Prune soaked in hot water for 15 minutes, if you add a little bit of rum, it will not be bad. While cooking, the alcohol will evaporate, so do not worry;
- Grind prunes (without stones) in a blender with nuts. If there is no appliance, use a meat grinder. The consistency will make a paste;
- Chicken fillet beat in thin layers. Before that, wrap the meat in a plastic wrap so that the flesh does not stick to the hammer, and sprays do not fly all over the table. The film must be folded in 2-3 layers, it will be better and more convenient;
- Season with spices to taste. Top prunes with nuts, add chopped parsley;
- Roll the layers into a roll, chop a toothpick. Pepper a little;
- Lay the rolls in a heat-resistant form, pre-bottom lubricate with vegetable oil, so that the meat does not stick. Add a little water, because the meat itself is dry, and the liquid will not allow it to dry up;
- Close the rolls with foil, put in the oven for half an hour. Recommended mode: 180 degrees, but the ovens are all different, so you need to look after;
- For the sauce, combine mayonnaise with wine vinegar and sugar, add chopped basil, salt, mix everything;
- At the end of cooking roll the sauce. After 5 minutes, turn off the oven;
- Braised spinach with lemon and garlic can be recommended as a side dish.
Lavash roll with chicken breast and pesto sauce
You can quickly prepare your lavash rolls and spend your free time just the way you want.
You will need:
- thin Armenian lavash - 4 leaves;
- 200 g soft curd cheese;
- 2 chicken fillets (chopped).
For pesto sauce:
- green basil - 60 g (1 bunch);
- Parmesan and pine nuts - 30 g;
- refined olive oil - 60 ml;
- garlic clove;
- freshly ground pepper, salt - add to taste.
Cooking time: 40 minutes. In 100 g only 140 kcal.
How to cook:
- Chicken fillet bake in the oven to readiness. Finely chop;
- Prepare pesto: put grated parmesan, basil, pine nuts, garlic clove into a blender bowl, add olive oil, spices and beat until smooth;
- Mixed cooked sauce with cheese;
- Spread the sauce evenly on the pita bread and place the meat slices on top. Roll pita bread into roll. After 5 minutes, cut it into small portions.
Dietary chicken breast rolls with steamed greens in a slow cooker
As for the preparation of dietary rolls, do not break your head too much. Multivarka can do anything. It is great at meat dishes.
You will need:
- 2 breasts;
- 50 g parsley;
- 50 g of dill;
- 2 cloves of garlic;
- 60 g refined oil
- 250 ml of chicken broth;
- 70 g cheese curd;
- 80 ml low-fat cream;
- add black pepper, salt - to taste.
It takes 40 minutes to cook. In 100 grams about 160 kcal.
Cooking:
Step 1. Cut the chicken fillet so that the plates are obtained. Hammer through the food film, then season to taste.
Step 2. Rinse greens, chop finely. Separate 2 cloves of garlic, peel, chop. These ingredients mix.
Step 3. Put two thirds of the cooked green mass on a layer of white meat, form a roll, tie it with a cook thread;
Step 4. Place the rolls in the bowl of the device, pour in the broth and turn on the "steaming" mode. Cook 50 minutes.
Step 5. For the sauce, mix the cheese with chopped greens, cream, salt. Serve on the table separately. If the sauce is thick, you can mix in a little cream.
Step 6. Put the finished rolls on a plate and cover. After 20 minutes, remove the threads, cut the meat into portions. Season with sauce at your discretion.
Useful tips and tricks
Chicken white meat from the category of dietary products, it has a little fat, a lot of protein, so the dish from it can turn out to be rather dry. To prevent this from happening. We found out how to choose and prepare this healthy and tasty product.
- The main thing is not to buy ready-made fillet, but to get chicken breast on the bone, then chop it yourself;
- Cook white meat in any way, but do not use the grill, otherwise the last fat will be melted from the meat piece, and it will definitely be dry;
- And how best to cut chicken breast roll? To make a roll, it is necessary to incise the breast so that a pocket is formed, put the stuffing in it and tie it tightly with threads;
- The second option is to cut the fillet lengthways into two equal parts, wrap it with a film and repel. Having such a blank, you can make a lot of interesting rolls with various fillings;
- The third option is to cut the fillet with a sharp knife into thin halves, put the stuffing on one, close the second layer from above and slightly beat off the edges so that they stick together better;
- Rolls with fillings can be immediately fried or pre-dipped in the yolk, whipped with water, then roll in breadcrumbs, flour or sesame seeds.
Make chicken breast rolls easily and quickly. They can be baked, fried, stewed and steamed in a slow cooker. Diversify the taste of the dish will help all kinds of fillings and sauces. For example, spicy pesto sauce or simple dressing of cottage cheese with greens, stuffing of mushrooms, prunes and cheese. Add nuts and greens to this list.
Another interesting recipe for cooking chicken rolls is in the next video.
