Friday, May 24, 2013

Chicke'n roll

Today's lunch/dinner suggestion is chicken roll with spinach filling. 
It looks fancy, but in fact it is very easy to prepare!

For 3 portions (approximately 150g each) you will need:
* 400g ground chicken meat (mine had 7,8% fat - generally the less fat the better)
* 200g of spinach (I used frozen one)
* 1 egg or egg white
* psyllium husk
* spices (salt, garlic, onion, paprika and so on).

Pre-heat the oven to 200 degrees. Prepare meat first. Mix it with egg/egg white (if you sparing calories) and spices. Add 1 tbsp of psyllium husk which will make meat more sticky.

Pre-cook spinach. I added only little salt and garlic to a pan with de-frozen spinach.

On a baking pan spread a meat over baking paper. Form rectangle. In the middle of it, put a line of spinach.
Take a one side of baking paper and put it on the opposite one, that two sides of rectangle will split with each other. Roll a little and delicate take the paper from the top of your roulade.

Roast for 30 minutes in 200 degrees. 

Nutrition value for 1 portion (150g):
225 kcal
28,5 g protein
11,9g fat 
2,6 carbohydrates


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