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ACHIEVERS SPOTLIGHT

Chicken Rolls with Steamed Vegetables

Recipes

Total preparation time: 35 min / Servings: 4 / Energy value: 180 kcal each

Cookware:

  1. 4 Litre Stock Pot Steamer or 8 Litre Dutch Oven and Lid with Large Grater / Steamer Inset

  2. Mixing Bowls with Lids

  3. 20 cm Non-stick Frying Pan with Tempered Glass Lid

Ingredients:

  1. 4 boneless chicken breasts (skinless), 110 g each

  2. 4 sprigs of parsley

  3. 150 g oyster mushrooms

  4. 1 onion

  5. 1 pinch of curry powder

  6. salt and pepper

Ingredients for garnish:

  1. 150 g cauliflower

  2. 150 g broccoli

  3. 1 carrot

  4. 1 courgette

  5. 1 pinch of dried thyme

Nutritional information per 1 serving:

  1. Protein – 23.1 g

  2. Fat – 4.7 g

  3. Carbs – 11.3 g

  4. Energy value – 180 kcal

  5. Cholesterol – 44 mg

  6. Glycaemic index – 85 (high)

Preparation method:

  1. Pre-heat the frying pan, wipe it with an oiled paper towel, then stir-fry oyster mushrooms and finely diced onion. Add salt, pepper and curry powder, mix everything well, then cool and add parsley leaves.

  2. Slice chicken breast lengthwise and spread like a sheet. Spoon the filling along one edge and roll chicken over it. Resulting roll wrap tightly in plastic wrap. Pour water into 4 litre stock pot steamer or 8 litre Dutch oven with steamer inset, bring it to the boil and place chicken rolls into the steamer inset for 15-20 min.

  3. Separate cauliflower and broccoli florets, roughly slice courgette and thinly slice carrot. When chicken rolls are cooked, remove them from the steamer inset and place the vegetables for 4-5 min maximum.

  4. Remove plastic wrap from the rolls, slice them crosswise and serve with vegetables as garnish. The meat can be basted in its own juice left from cooking.

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