Properties :

This stuffed chicken roll with white rice and fresh salad is a well-balanced meal that offers a variety of essential nutrients. The chicken breast provides a high source of lean protein, which is crucial for muscle repair and overall body function. Protein helps in promoting satiety and can aid in weight management. The vegetables like spinach and sun-dried tomatoes contribute essential vitamins, such as Vitamin A, Vitamin C, and antioxidants that support immune health and skin vitality. The addition of cheese, such as mozzarella or parmesan, adds a good source of calcium, which is important for bone health. Olive oil, used in cooking, is rich in heart-healthy monounsaturated fats and antioxidants, making this dish beneficial for heart health. White rice, though a source of carbohydrates, provides quick energy, while the fresh salad made with cucumber, radish, and parsley offers fiber, hydration, and additional vitamins. Together, this dish forms a nutritious meal that can support both energy levels and overall well-being, provided it is consumed in moderation and balanced with other food groups.

Ingredients :

Chicken Breast : 2 Piece

Spinach : 1 Cup

Mushroom : 1/2 Cup

Tomato : 1/2 Cup

Mozzarella : 1/2 Cup

Garlic : 2 clove

Olive Oil : 2 Tablespoon

Salt : as needed

black pepper : to taste

White Rice : 2 Cup

Cucamber : 1 Piece

Radish : 5 Piece

Parsley : to taste

juicy, stuffed chicken rolls paired with fluffy rice and a fresh, zesty salad

Recipe :

For 4 people

Step 1: Prepare the Chicken

Place the chicken breasts flat on a surface and gently pound them with a meat mallet to flatten them slightly.
Season both sides with salt, pepper, and grated garlic.

Step 2: Stuff the Chicken

Spread the spinach or herbs, dried tomatoes, and cheese evenly over each chicken breast.
Roll up each chicken breast and secure it with toothpicks or kitchen twine.

Step 3: Sear the Chicken

Heat the olive oil in a pan over medium heat.
Place the chicken rolls in the pan and sear them on all sides until golden brown.

Step 4: Bake the Chicken

Transfer the seared chicken rolls to a preheated oven at 180°C (356°F) and bake for 20 minutes or until fully cooked.

Step 5: Cook the Rice

While the chicken is baking, cook the rice according to package instructions.
Fluff the rice once it's done cooking and set aside.

Step 6: Prepare the Salad

Slice the cucumber, radishes, and chop some parsley for the salad.
Mix the vegetables in a bowl and season with salt, pepper, and a little olive oil.

Step 7: Serve the Dish

Once the chicken is cooked, remove the toothpicks or twine and slice the rolls.
Serve the chicken slices on a bed of rice, garnished with the fresh salad.

Enjoy your delicious and healthy stuffed chicken with rice and fresh salad!

Description:

When preparing this stuffed chicken roll, it's essential to ensure that the chicken is tender and cooked evenly. First, lightly pound the chicken breasts with a meat mallet to ensure even cooking. Be sure to season the chicken well with salt, pepper, and freshly grated garlic for optimal flavor. When stuffing the chicken, ensure that the vegetables and cheese are evenly spread out to prevent any uneven cooking or leaking during the rolling process. Using toothpicks or kitchen twine to secure the chicken rolls is vital to hold the stuffing in place while cooking. When cooking the rolls, make sure to brown them well in the pan before transferring them to the oven for baking. This will ensure that the chicken gets a crispy, golden-brown crust, while remaining juicy inside. Additionally, always check the internal temperature of the chicken to ensure it reaches at least 75°C (165°F) to guarantee it is fully cooked and safe to eat. Serving the rolls with freshly cooked rice and a light salad adds freshness and balance to the meal.

Description of diets:

This dish is suitable for various diets, but it's important to consider dietary restrictions when serving it. For those following a Mediterranean diet, this meal is perfect, as it incorporates lean protein from chicken, heart-healthy olive oil, and nutrient-rich vegetables. It is also compatible with a low-calorie diet if the portion sizes are managed, as it provides a balanced meal without excessive calorie content. The inclusion of protein makes it ideal for those following a high-protein diet, as the chicken and cheese contribute significantly to protein intake, which is essential for muscle maintenance and repair. However, the dish is not suitable for those following a ketogenic diet, as it contains white rice, which is high in carbohydrates and can disrupt ketosis. Similarly, the meal is not appropriate for those on a vegan or vegetarian diet due to the use of animal products like chicken and cheese. Gluten-free individuals can safely enjoy this dish, as there are no gluten-containing ingredients. For those adhering to a paleo diet, the chicken and vegetables fit well, but the cheese and rice should be substituted with more paleo-friendly options, such as cauliflower rice. Additionally, this meal may not align with certain fasting or intermittent fasting regimens, depending on when the eating window falls, as it is a relatively hearty meal.