Italian Recipes

Healthy Chicken Rolls with Cabbage & Carrot Slaw Wrap

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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. Hereโ€™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 ยฝ
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, youโ€™re ready to serve. You can enjoy them warm or at room temperature. If youโ€™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 youโ€™re preparing them for a casual weekday dinner or as a picnic snack, theyโ€™re sure to be a hit. Enjoy the fresh combination of chicken, vegetables, and a creamy dressing wrapped in a soft, warm flatbread.

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