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chicken roulade made with zero oil ideal for anyone on high protein diet
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Chicken Roulade

Zero oil recipe using Instant pot and on stove top
Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Servings 2
Calories 38kcal
Author Meena

Equipment

  • Instant pot

Ingredients

  • 2 breast pieces Chicken
  • 1 handful Spinach
  • small bunch Coriander leaves
  • 1/2 - 1 Green chili
  • 1/2 - 1 Bell pepper
  • salt and pepper to taste

Instructions

  • Chop spinach, coriander leaves bell pepper and chili finely.
  • Butterfly the chicken carefully by cutting horizontally upto 3/4 th (as shown in the video) then pound it evenly to get a even surface.
  • sprinkle salt an pepper on both sides off the chicken breasts.
    Put 2 tsps of the chopped veggies on one end off the chicken and roll tightly
    Take a large aluminium foil keep the chicken roll in the middle and wrap the ends neatly by folding it tightly. Roll the packet well.
  • In the instant pot:
    Pour 2 cups of water and put the trivet that came with instant pot.
    Place the chicken packets with the seam side upClose the lid and turn the nozzle towards sealing position.TO COOK PRESS THE MANUAL MODE BUTTON AND SET IT TO 10 MINUTES After natural pressure release open the lid (this will take 10- 15 minutes) remove packets and set aside to cool slightly.Open the packets and cut the chicken into thick slices.
  • In stove top method :
    In a deep dish boil enough water to submerge the packets.When the water begins to boil add the prepared packets and boil for 10 minutes covered. (Ensure the packets are sealed well so water doesn't seep in)Remove the packets from water and keep it aside to cool down the open the foil and cut the chicken rolls into thick slices and serve.

Video

Nutrition

Calories: 38kcal | Carbohydrates: 8g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 1mg | Sodium: 129mg | Potassium: 274mg | Fiber: 3g | Sugar: 5g | Vitamin A: 4202IU | Vitamin C: 123mg | Calcium: 21mg | Iron: 1mg