Chicken roulade in tomato and spinach sauce

Chicken roulade in tomato and spinach sauce

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Priya
Priya
433
Calories
Kcal
66
Protein
gm
13
Fat
gm
13
Carbs
gm
cookingtraditionicon
Other
nonveg
Nonveg
recipepreparationtime
40:00

A healthier take on chicken TC 9 HOPE

Ingredients

  • listcheckChicken breast 200g
  • listcheckCarrot thinly sliced 20g
  • listcheckSpinach leaves 100g
  • listcheckOnion chopped 50g
  • listcheckGarlic 3 cloves crushed and chopped
  • listcheckTomato finely chopped 50g
  • listcheckGhee 5g
  • listcheckChilli powder to taste
  • listchecksalt
  • listcheckpepper
  • Method

  • Step-1
    Slice the chicken breast lengthwise to make it thinner and faster to cook... and lightly pound it to flatten it.
  • Step-2
    Season the steak with salt and pepper.
  • Step-3
    Spread open the piece, place one layer of thinly sliced carrot and one layer of spinach leaves.
  • Step-4
    Roll tightly into a roulade and pack into Aluminum wrap.
  • Step-5
    Boil water and place the Aluminum wrapped chicken roulade in the simmering water for 15 minutes to cook and set aside
  • Step-6
    For the tomato sauce.
  • Step-7
    Heat 1/2 the quantity of ghee and saute half the onions and garlic
  • Step-8
    Sprinkle a little chilli powder and salt and pepper
  • Step-9
    Saute till softened
  • Step-10
    Add finely chopped tomatoes and cook till soft and pulpy and mashed
  • Step-11
    Heat the rest of the ghee in a non stick and add the rest of the onion and garlic and saute till softened
  • Step-12
    Add the finely chopped spinach
  • Step-13
    Serve the sliced roulade over a bed of the tomato and spinach sauce
  • Step-14
    Enjoy
  • Step-15
    If carbs are allowed.. enjoy with some steamed Basmati rice
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