Why the Chicken Roulade Is Great For Burning Fat
When I think about a meal that’s not only delicious but also supports my goals for burning fat, the chicken roulade comes to mind.
It’s packed with lean protein from chicken, which helps build muscle and boosts my metabolism. The addition of spinach provides fiber and essential nutrients, keeping me full longer.
Sun-dried tomatoes add flavor without excess calories, while the minimal use of olive oil guarantees I get healthy fats without overdoing it.
This dish is satisfying and flavorful, making it a perfect choice when I want to stay on track with my fitness goals while enjoying a tasty meal.
Ingredients of Chicken Roulade
When it comes to whipping up a tasty dinner, the ingredients for a chicken roulade are just as important as the technique. This dish isn’t only a feast for the palate but also a feast for the eyes. Picture those vibrant colors coming together on your plate—it’s like a work of art that you can eat!
Now, let’s explore what you’ll need to create this delicious masterpiece.
Here’s a handy list of ingredients for the Sun-Dried Tomato Chicken Roulade:
- 16 ounces boneless skinless chicken breasts, trimmed and pounded thin into cutlets
- 2 tablespoons sun-dried tomatoes (dry packed)
- 2 cups baby spinach
- 1/4 cup parmesan cheese
- 1/4 cup onion, chopped
- 2 teaspoons olive oil, divided
- 1 teaspoon garlic, minced
- 1/3 teaspoon red pepper flakes
- 1 tablespoon water
- 1/2 cup dry white wine
Now, while gathering these ingredients, it’s important to reflect on the quality of what you’re using. Fresh spinach is always a winner; it really brings a bright flavor to the dish.
And those sun-dried tomatoes? They pack a punch of umami that can elevate the entire meal. If you can, go for dry-packed tomatoes instead of the oil-packed ones, as they won’t make your roulade soggy.
Plus, a good-quality parmesan cheese will add that rich, nutty taste that makes each bite feel special.
And remember, cooking is all about having fun and experimenting. So if you’re feeling adventurous, throw in some herbs or spices that you love. Who knows? You might just create your own signature twist on this classic dish.
How to Make Chicken Roulade
Making the Sun-Dried Tomato Chicken Roulade isn’t just a cooking task; it’s an adventure in the kitchen. First things first, grab your 16 ounces of boneless skinless chicken breasts and trim them. Once that’s done, take the time to pound them thin into cutlets. This step is essential because it helps the chicken cook evenly and makes rolling it up a whole lot easier.
Now, let’s talk about the spinach. You’ll need 2 cups of baby spinach. Place it in a large nonstick skillet along with a bit of water clinging to the leaves or a tablespoon or two of water if it’s a little dry. Cover that skillet and let it cook for about 2 minutes until it wilts. Once that’s done, drain the spinach and press out any excess moisture. You want about a half cup of spinach for that vibrant filling.
While the spinach is doing its thing, it’s time to sauté some flavor. In a medium nonstick skillet, toss together 1/4 cup of chopped onion, 1 teaspoon of olive oil, 1 teaspoon of minced garlic, and 1/3 teaspoon of red pepper flakes. Turn the heat to medium and let it sizzle for a couple of minutes. Once the onion is sizzling, reduce the heat to low, cover it, and let it soften for about 3 minutes. This mixture is going to add a wonderful depth of flavor to your roulade.
Combine this onion mixture with the spinach and 1/4 cup of parmesan cheese in a bowl, stirring it all together nicely.
Now for the fun part—assembling the roulade. Spread out your chicken cutlets and sprinkle 2 tablespoons of sun-dried tomatoes evenly on the smooth side. Dollop that delicious spinach mixture on top, spreading it to the edges of three sides but leaving about an inch free at the narrow tip. Here comes the tricky part: loosely roll up the chicken, starting from the wide end and ending at the narrow tip. Secure it with wooden picks, which will help keep everything inside while cooking.
In the same skillet you used for the spinach, add another teaspoon of olive oil and place your chicken rolls in there, cooking them for about 10 minutes until they’re golden brown all over. After that, pour in 1/2 cup of dry white wine, cover, and let it simmer on low for about 7 minutes. The aroma will nearly knock you off your feet.
Once cooked, transfer the chicken to a plate, cover it with foil to keep warm, and reduce those pan juices for about 5 minutes until they become a lovely glaze. Slice the roulade and drizzle with those flavorful juices. And there you have it—a stunning dish that looks like you spent all day in the kitchen, but really, you just followed a few simple steps.
Chicken Roulade Substitutions & Variations For Low Carb Diets
If you’re looking to adapt the Sun-Dried Tomato Chicken Roulade for a low-carb diet, there are plenty of delicious substitutions and variations you can try.
Swap out the parmesan cheese for mozzarella or goat cheese to cut carbs while adding flavor. Replace the white wine with chicken broth or a splash of lemon juice for moisture.
For a veggie boost, add chopped mushrooms or zucchini to the spinach mixture. You can even use turkey or pork cutlets instead of chicken for a different protein.
These tweaks keep the dish satisfying while aligning perfectly with your low-carb goals!
What to Serve with Chicken Roulade
Pairing the Sun-Dried Tomato Chicken Roulade with the right sides can elevate your meal and enhance its flavors.
I love serving it alongside a light arugula salad tossed with lemon vinaigrette, as the peppery greens complement the rich chicken beautifully.
Roasted seasonal vegetables, like zucchini and bell peppers, add a colorful touch and a burst of flavor.
If you’re in the mood for something hearty, creamy mashed potatoes or a quinoa pilaf work wonderfully too.
For a finishing touch, a glass of dry white wine ties everything together, making every bite a delightful experience.
Enjoy your meal!
Additional Tips To Decrease Calories
While enjoying the deliciousness of Sun-Dried Tomato Chicken Roulade, there are simple ways to cut back on calories without sacrificing flavor.
First, I swap full-fat parmesan for a reduced-fat version. You can also use less olive oil; just a teaspoon can still impart great taste.
For the filling, increase spinach and reduce the amount of sun-dried tomatoes. They add flavor but can be calorie-dense.
Finally, consider steaming the chicken instead of pan-frying it to avoid extra oil.
These small adjustments make a big difference while keeping the dish delicious and satisfying! Enjoy your healthier version!