Name: Autumn Vegetable and Chicken Roulade with Sautéed Kale
Prep time: 45 min
Total time: 45 min
Yield: 1
Ingredients: 2 item chicken breast; 100 g spinach; 50 g carrot; 50 g red bell pepper; 2 clove garlic; 2 tbsp olive oil; 100 g kale; 1 tbsp lemon juice; 1 tsp salt; 0.5 tsp black pepper

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Autumn Vegetable and Chicken Roulade with Sautéed Kale

Autumn Vegetable and Chicken Roulade with Sautéed Kale

A flavorful chicken roulade filled with seasonal vegetables, served with a side of sautéed kale.

This meal provides a balanced intake of protein, carbohydrates, and vegetables, supporting muscle recovery and energy replenishment after a day of training.

Ingredients:

2
item
chicken breast
100
g
spinach
50
g
carrot
50
g
red bell pepper
2
clove
garlic
2
tbsp
olive oil
100
g
kale
1
tbsp
lemon juice
1
tsp
salt
0.5
tsp
black pepper

Preparation Time: 45 minutes

Instructions:

Preheat the oven to 180°C.
Flatten the chicken breasts using a meat mallet.
Sauté spinach, carrot, and red bell pepper in olive oil until soft. Add minced garlic and cook for another minute.
Place the vegetable mixture on each chicken breast and roll tightly. Secure with toothpicks.
Season the roulades with salt and black pepper.
Bake in the oven for 25-30 minutes until the chicken is cooked through.
Meanwhile, sauté kale in olive oil with a pinch of salt and lemon juice until wilted.
Serve the chicken roulades with sautéed kale on the side.

Nutrition	Per Serving 600 g	Per 100g
Energy	403 kcal	67 kcal
Protein	60 g	10.0 g
Fibre	5 g	0.8 g
Salt	2 g	0.3 g
Sugar	3 g	0.5 g
Carbohydrates	15 g	2.5 g
Fat	20 g	3.3 g

2
item
chicken breast
100
g
spinach
50
g
carrot
50
g
red bell pepper
2
clove
garlic
2
tbsp
olive oil
100
g
kale
1
tbsp
lemon juice
1
tsp
salt
0.5
tsp
black pepper

Preheat the oven to 180°C.

Flatten the chicken breasts using a meat mallet.

Sauté spinach, carrot, and red bell pepper in olive oil until soft. Add minced garlic and cook for another minute.

Place the vegetable mixture on each chicken breast and roll tightly. Secure with toothpicks.

Season the roulades with salt and black pepper.

Bake in the oven for 25-30 minutes until the chicken is cooked through.

Meanwhile, sauté kale in olive oil with a pinch of salt and lemon juice until wilted.

Serve the chicken roulades with sautéed kale on the side.

Autumn Vegetable and Chicken Roulade with Sautéed Kale Autumn Vegetable and Chicken Roulade with Sautéed Kale

Ingredients:

Preparation Time: 45 minutes

Instructions:

Autumn Vegetable and Chicken Roulade with Sautéed Kale

Autumn Vegetable and Chicken Roulade with Sautéed Kale