I’m going to start this post by giving a few tips I wish I’d had before starting this recipe:
- Although the recipe instructions don’t mention this, it’s really important to either buy the really thin chicken cutlets or by pounding the chicken breasts flat prior to layering the ingredients on top. Otherwise, you will find that the chicken breasts do not roll up as needed. I discovered this fact too late and my attempt to fix it (covering the chicken breasts, ricotta, red pepper mixture with a paper towel and then trying to pound it flat) did not work so well. We ended up with ricotta everywhere.
- Count the number of toothpicks you place in each chicken breast and make sure you remove that same number after cooking. Jack accused me of trying to kill him after almost choking on a few stray toothpicks.
If you do the above, this recipe is sure to be a hit!
4 cups cauliflower florets (about 2/3 of a head)
Zest of 1 lemon plus 2 1/2 tsp juice, divided
4 4-oz chicken breasts, each cut crosswise into 2 thin pieces
1/2 cup ricotta cheese
1/4 cup jarred roasted bell peppers, drained and sliced
2 Tbsp unsalted butter, divided
1/2 tsp sea salt
2 Tbsp plus 1 tsp white whole-wheat flour, divided
Olive oil cooking spray
1/3 cup low-sodium chicken stock
- Preheat oven to 400 degrees F. Fill a medium saucepot with 1 inch water and bring to a boil on high. Fit with a steamer basket and add cauliflower to the basket; cover and steam until very tender, about 7 minutes. Transfer to a food processor, adding 1/4 cup hot water from the pot, 1 Tbsp butter, zest of 1 lemon, 1/2 tsp lemon juice and 1/4 tsp salt. Puree until smooth, about 30 seconds. Set aside.
- Meanwhile, line up chicken on a cutting board and spread ricotta evenly over one side of each piece of chicken. Sprinkle peppers evenly over the ricotta. Roll up and secure each piece with toothpicks. Sprinkle remaining 1/4 tsp salt evenly over chicken. Transfer 2 Tbsp flour to a medium sized shallow bowl and dredge chicken in the flour, shaking off the excess. Mist a medium skillet with cooking spray and heat on medium. Add chicken and cook for about 6 minutes, turning over halfway, until golden brown on both sides. Mist a large baking sheet with cooking pray and bake until cooked through, about 10 minutes. Note: Internal temperature should register 165 degrees F when tested with an instant-read thermometer. Carefully remove toothpicks and slice crosswise into rounds.
- Meanwhile, to a small heavy saucepot, add stock and bring to a simmer on medium-high. In a small bowl, whisk together the remaining 1 tsp flour and 2 tsp lemon juice until smooth. Add to the stock along with the remaining 1 Tbsp butter. Simmer for 2 minutes, until smooth and thickened. Divide cauliflower and chicken among serving plates and top the chicken with the sauce.
Nutrition per serving (2 roulades, 1/2 cup cauliflower, 1/4 of the sauce):
280 calories, 13 g fat, 7 g saturated fat, 4 g mono-unsaturated fat, 1 g polyunsaturated fat, 10.5 g carbs, 3 g fiber, 2 g sugars, 29.5 g protein, 390 mg sodium, 94 mg cholesterol
Source: Clean Eating Magazine