Chicken Rolls Recipe
Category: Main Dishes
Servings: 4
These Chicken Rolls are a delicious and nutritious meal that’s perfect for any occasion. With tender, perfectly cooked chicken, crisp vegetables, and a flavorful dressing, this dish combines fresh ingredients into a convenient, portable wrap. Ideal for a quick lunch or a light dinner, these rolls are a healthy alternative to traditional wraps. Here’s how to make them step by step.
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken breast | 250g |
| Flatbreads (Piadine) | 4 |
| Ripe tomatoes | 160g |
| Lettuce leaves | 8 |
| Extra virgin olive oil | 1 tablespoon |
| Fine salt | to taste |
| Black pepper | to taste |
| Cabbage (green or purple) | 150g |
| Carrots | 50g |
| Fresh spring onion | ½ |
| Low-fat yogurt | 90g |
| White wine vinegar | 1 tablespoon |
| Sugar | 1 teaspoon |
| Mayonnaise | 2 tablespoons |
| Chives | 1 teaspoon |
| Mustard | 1 tablespoon |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~320 kcal |
| Protein | ~30g |
| Carbohydrates | ~30g |
| Fat | ~12g |
| Fiber | ~3g |
| Sodium | ~300mg |
| Sugar | ~5g |
Instructions
Step 1: Prepare the Cabbage and Carrot Salad
Start by prepping the cabbage and carrots. First, peel the carrots and cut them into thin julienne strips (you can use a mandoline slicer or a sharp knife). Similarly, shred the cabbage into fine strips. Combine the shredded cabbage and carrots in a mixing bowl. Taste the mixture and adjust the seasoning by adding a pinch of salt to your liking. Set the salad aside.
Step 2: Make the Dressing
In a separate bowl, prepare the dressing. Combine the low-fat yogurt, white wine vinegar, sugar, mayonnaise, mustard, and chives. Whisk everything together until the dressing is smooth and well-blended. Pour this over the shredded cabbage and carrot mixture, tossing it well to ensure that the vegetables are evenly coated. Set the salad aside to let the flavors meld.
Step 3: Prepare the Chicken
Now, take the chicken breast, remove any excess fat, and slice it into filets (not too thin). Heat a skillet over medium-high heat and add the extra virgin olive oil. Once the oil is hot, add the chicken fillets. Season with salt and pepper. Cook the chicken for about 6 minutes, turning the pieces halfway through to ensure both sides are golden and cooked through. Once done, remove from the pan and allow the chicken to rest for a minute. Then, cut it into thin strips and set aside.
Step 4: Slice the Tomatoes
Next, wash the ripe tomatoes and cut them into slices. Be careful not to cut them too thin, as they can dry out quickly.
Step 5: Assemble the Chicken Rolls
To assemble the chicken rolls, begin by placing the warm flatbread (piadina) on a flat surface or cutting board. Lay two or three lettuce leaves on the flatbread, followed by a few slices of the fresh tomato. Then, add a generous portion of the cabbage and carrot salad with dressing. Finally, top with the sliced chicken.
Step 6: Roll and Rest
Carefully fold the sides of the flatbread over the filling and roll it tightly into a wrap. For a more secure wrap, you can use aluminum foil to wrap each roll tightly. Let the rolls rest for a few minutes. This will help the ingredients settle and the flavors to combine.
Step 7: Serve and Enjoy
Once the rolls have rested, you’re ready to serve. You can enjoy them warm or at room temperature. If you’re serving them later, remove the foil and slice them into smaller pieces for easy handling. The Chicken Rolls are perfect for picnics, lunchboxes, or a casual dinner with friends and family. Enjoy!
Tips and Variations
- For added crunch, you can sprinkle some sunflower seeds or toasted almonds over the cabbage salad.
- If you prefer a spicier flavor, try adding a dash of hot sauce or chili flakes to the dressing.
- You can substitute the chicken with turkey breast or even grilled tofu for a vegetarian option.
- To make it more filling, add a handful of shredded cheese to the roll before wrapping.
These Chicken Rolls are a delightful way to enjoy a light, healthy meal while still indulging in rich flavors. Whether you’re preparing them for a casual weekday dinner or as a picnic snack, they’re sure to be a hit. Enjoy the fresh combination of chicken, vegetables, and a creamy dressing wrapped in a soft, warm flatbread.
