Roasted Red Pepper & Ricotta-Stuffed Chicken Roulades with Lemon Butter & Cauliflower Puree

I’m always on the lookout for new ideas for dinner.  There are many requirements I have:

  • One portion of the entire meal has to be less than 450 calories, what I’ve typically got left by dinner time
  • It should feel like I got a good-sized portion – none of this two bites and I’m done with dinner foolishness
  • I’d like the cost to be low (I have race fees to pay for, gotta save some bucks! LOL)
  • The kids have to be willing to eat it
  • My husband has to be willing to prepare it.  Have I mentioned I can’t boil water?!?

I found this recipe in Clean Eating’s July/August 2014 issue.

Roasted Red Pepper & Ricotta-Stuffed Chicken Roulades with Lemon Butter & Cauliflower Puree

Serves 4; Hands-on Time: 30 minutes; Total Time: 30 minutes

Roasted Red Pepper & Ricotta-Stuffed Chicken Roulades

Roasted Red Pepper & Ricotta-Stuffed Chicken Roulades

 

Ingredients

  • 4 cups cauliflower florets (about 2/3 of a head)
  • Zest of 1 lemon plus 2 1/2 tsp juice, divided
  • 4 4-oz chicken breasts, each cut crosswise into 2 thin pieces
  • 1/2 cup ricotta cheese
  • 1/4 cup jarred roasted bell peppers, drained and sliced
  • 2 Tbsp unsalted butter, divided
  • 1/2 tsp sea salt
  • 2 Tbsp plus 1 tsp white whole-wheat flour, divided
  • Olive oil cooking spray
  • 1/3 cup low-sodium chicken stock

Instructions

  1. Preheat oven to 400 degrees F. Fill a medium saucepot with 1 inch water and bring to a boil on high.  Fit with a steamer basket and add cauliflower to the basket; cover and steam until very tender, about 7 minutes. Transfer to a food processor, adding 1/4 cup hot water from the pot, 1 Tbsp butter, zest of 1 lemon, 1/2 tsp lemon juice and 1/4 tsp salt. Puree until smooth, about 30 seconds.  Set aside.
  2. Meanwhile, line up chicken on a cutting board and spread ricotta evenly over one side of each piece of chicken.  Sprinkle peppers evenly over the ricotta.  Roll up and secure each piece with toothpicks.  Sprinkle remaining 1/4 tsp salt evenly over chicken. Transfer 2 Tbsp flour to a medium sized shallow bowl and dredge chicken in the flour, shaking off the excess. Mist a medium skillet with cooking spray and heat on medium.  Add chicken and cook for about 6 minutes, turning over halfway, until golden brown on both sides. Mist a large baking sheet with cooking pray and bake until cooked through, about 10 minutes.  Note: Internal temperature should register 165 degrees F when tested with an instant-read thermometer.  Carefully remove toothpicks and slice crosswise into rounds.
  3. Meanwhile, to a small heavy saucepot, add stock and bring to a simmer on medium-high.  In a small bowl, whisk together the remaining 1 tsp flour and 2 tsp lemon juice until smooth.  Add to the stock along with the remaining 1 Tbsp butter.  Simmer for 2 minutes, until smooth and thickened.  Divide cauliflower and chicken among serving plates and top the chicken with the sauce.

Nutrition per serving (2 roulades, 1/2 cup cauliflower, 1/4 of the sauce):

280 calories, 13 g fat, 7 g saturated fat, 4 g mono-unsaturated fat, 1 g polyunsaturated fat, 10.5 g carbs, 3 g fiber, 2 g sugars, 29.5 g protein, 390 mg sodium, 94 mg cholesterol

Verdict

The family loved it!  I was hesitant of the pureed cauliflower strictly because that’s such a “diet-y” thing to do.  Why is the potato such an evil little thing?  Rather than using jarred roasted red-bell peppers, my husband took a bell pepper out to the grill and roasted a fresh one from the garden.  So much tastier!  It was filling and flavorful and I would definitely put this in the rotation for the future ask Sean to keep making this.  One thing to note, though – man, there were a lot of dirty dishes! What time we saved in the preparation we gave back in all those darn pots and pans!  Also, hubby the chef said that the recipe wasn’t the easiest to follow and is definitely not for the novice cook because the process of rolling chicken can get messy. The calorie count was good enough that I am able to still enjoy four Biscoff cookies with my evening tea. 😉

 

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Asian Noodle Salad with Grilled Chicken

My husband made the best tasting grilled chicken salad the other night.  It was the perfect mix of tangy and sweet and savory and the calorie count was perfect, since I am still trying to lose those last pounds that have made best friends with my body over the years.  This is his recipe, thrown together…  As I am not a professional recipe writer, I hope this recipe is fairly easy to follow…

Asian Noodle Salad with Grilled Chicken

Asian Noodle Salad with Grilled Chicken

  • 1 lb boneless skinless chicken breasts
  • 1 tsp ponzu
  • 1 tsp rice vinegar
  • 1/2 tsp ground ginger
  • 1/2 tsp dry mustard
  • 1 tsp toasted sesame oil
  • 1 tsp fish sauce

Cut chicken into 4 oz. portions.  Mix all of the ingredients (except the chicken) in a bowl and then place the chicken into the mixture to marinate in the refrigerator for 1 hour.

Then mix the following ingredients together in a separate bowl:

  • 2 fl. oz rice vinegar
  • 1 fl. oz toasted sesame oil
  • 10 grams garlic
  • 10 grams fresh ginger
  • 2 Tbsp lime juice

Set aside.

Grill the chicken, allow to cool and then cut into small strips suitable for a salad.

To build the salad, you will need the following:

  • 150 grams rice noodles, prepared according to the instructions and allowed to chill
  • 75 grams blanched snow peas
  • 15 grams green onion, chopped
  • 12 grams fresh cilantro, chopped
  • 10 grams pickled carrots, julienned

Mix all of the above ingredients in a large bowl with the dressing made earlier.  Coat everything thoroughly.  Separate the noodle salad onto three plates and then place a third of the chicken on each plate on top of the noodles.

 

The nutritionals, per serving:432 calories, 14 g. fat, 3 g saturated fat, 122 mg cholesterol, 271 mg sodium, 49 g carbs, 2 g dietary fiber, 35 g protein.