Healthy eating begins today…
I wonder how many of us made new years resolutions around healthy eating! Healthy eating is a way of life most of us aspire to but only a few of us sustain it. One of the problems is the ability to make flavoursome tasty food that is equally healthy, after all there is only so much steamed broccoli one can eat.
One meat that is really versatile, incredibly healthy and nutritious is…CHICKEN! You can bake it, steam it, poach it, roast it, cook it in a curry or toss it in a stir fry and the mighty bird keeps on giving! High in protein, chicken is definitely the food of choice for all the healthy eaters in the carnivore world.
Today’s chicken roulade recipe is packed with so much flavour that you won’t for a second feel like you are missing out on those indulgent, sinful meals. The humble potato mash is replaced with a healthy and flavourful cauliflower mash, with only quarter of the calories and tonnes of flavour this mash recipe is a keeper!
Ingredients: 8 Cooking time: 20 minutes
For the chicken roulade
- Two skinned and boned chicken breasts
- One cup of chopped spinach (I used frozen spinach)
- 1/2 cup low fat ricotta cheese
- Two tablespoons roasted pine nuts
- Salt to taste
- 1/4 teaspoon dried rosemary leaves
For the cauliflower mash
- 1/2 a cauliflower
- One tablespoon olive oil
- Salt to taste
Pre heat the oven to 180 degrees celsius
The first step is to prepare the chicken breasts. The best way is to wrap it in a plastic wrap (covering the chicken fully) and use the flat side of the mallet and flatten the meat using outward strokes from the centre of the breast to the edges.
Once the chicken is flattened season it with a bit of salt on both sides and keep aside.
Time to prepare the stuffing – in a pan heat a tablespoon of olive oil and add the minced garlic followed by spinach. I used chopped frozen spinach for its sheer convenience, you can use fresh spinach too. Cook the spinach until soft and then add the crumbled ricotta cheese and take the pan off the heat.
Add toasted pine nuts to the spinach and ricotta mix and let it cool for about 5 minutes.
Depending on the size of your chicken breast take the filling and lay it horizontally across the flattened meat. Don’t stuff the chicken excessively as it may burst open while cooking. Now carefully roll the chicken breast and tie it up with a kitchen string.
In another pan add half a tablespoon of olive oil and sear the chicken on both sides until lightly browned.
Then place the chicken in the oven and bake for about 15 minutes or until the chicken is fully cooked.
While the chicken is baking lets make the cauliflower mash. Break up the florets of the cauliflower and wash them well.
Boil the cauliflower florets for about 15 – 20 minutes until fully tender. Drain the cauliflower (don’t discard the water, you can use it as cooking stock) and mash it up, add one tablespoon of olive oil to give it that glossy look and delicious flavour. Season with salt as required, your cauliflower mash is ready to serve.
By this stage the chicken will be cooked, remove it from the pan and let it rest for about five minutes. The delicious flavours in the pan can be converted into a jus to drizzle over the chicken. Add 1/4 cup of water and scrape the brown bits off the bottom of the pan using a wooden spoon. Now add 1/4 teaspoon of dried rosemary leaves and let the liquid simmer for five minutes on high heat.
To serve place the cauliflower mash on a plate, cut the chicken in circles and place them on top of the mash. Finally drizzle the chicken and mash with the jus and there you have it a lip smackingly delicious healthy meal for you and your family. ENJOY!