Broccoli and chicken breast roll

Broccoli and Chicken Roll-Up

Discover a delicious and healthy recipe, perfect for a family meal or dinner with friends: the broccoli and chicken roll-up. This recipe is not just a savory combination but also an excellent way to integrate vegetables into your daily diet, serving as a healthier version of a classic dish. I invite you to prepare this roll-up together, which is sure to impress with its vibrant taste and attractive appearance!

Total preparation time: 50 minutes
Preparation time: 20 minutes
Baking time: 30 minutes
Number of servings: 4

Ingredients:
- 1 chicken breast (about 400 g)
- 3 medium onions
- 4 eggs
- 300 g broccoli (about half a cauliflower)
- 3 tablespoons of flour
- 1 pinch of baking powder
- 4 tablespoons of sour cream
- Salt, to taste
- Pepper, to taste
- Oil for sautéing

Recipe history:
Roll-ups are a versatile dish, found in many variations over time. This recipe combines tradition with innovation, bringing vegetables to the forefront and offering a healthy alternative to heavier dishes. Broccoli is a nutritious ingredient, rich in vitamins and minerals, while chicken breast adds an excellent source of protein. Together, these ingredients create a roll-up that not only satisfies the taste buds but also provides significant nutritional benefits.

Step by step:

1. Preparing the ingredients:
Start by peeling and finely chopping the onions. It is important to use fresh onions, as they add a special flavor to the dish. Cut the chicken breast into cubes of about 2 cm so that it cooks evenly.

2. Cooking the chicken breast:
In a pan, add a little oil and sauté the chopped onion over medium heat until it becomes translucent. Then, add the chicken breast cubes and fry them for about 7-10 minutes until they are browned and cooked through. Make sure to stir frequently to prevent sticking.

3. Chopping the mixture:
Once the chicken breast is ready, transfer it along with the onion to a food processor and chop finely. Add the sour cream, salt, and pepper to taste. This mixture will give the filling a creamy and flavorful texture.

4. Preparing the broccoli:
Meanwhile, bring water to a boil in a large pot, adding a little salt. When the water starts to boil, add the broccoli cut into small florets and boil for 5 minutes. It is important not to exceed this time to maintain the vibrant color and nutrients.

5. Preparing the dough:
In a large bowl, add the boiled broccoli, 4 eggs, 3 tablespoons of flour, and a pinch of baking powder. Use a hand mixer or food processor to blend everything until you achieve a smooth mixture. The dough should have a consistency similar to that of pancake batter.

6. Baking the layers:
Line a baking tray with parchment paper and pour the broccoli mixture evenly into the tray. Preheat the oven to 180°C and place the tray inside. Bake for 15 minutes, until the dough becomes firm and lightly browned.

7. Adding the filling:
After 15 minutes, remove the tray from the oven and spread the chicken and onion mixture evenly over the broccoli layer.

8. Forming the roll:
Using the parchment paper, start rolling the layer, making sure to keep the filling inside. Once fully rolled, place the roll back in the tray.

9. Final baking:
Place the tray back in the oven and bake the roll for 10-15 minutes, until it becomes golden and slightly crispy on the outside.

Serving:
Let the roll cool slightly before slicing. Serve warm, alongside a fresh salad or a garlic yogurt sauce for an extra flavor boost. This broccoli and chicken roll-up is perfect for a lunch or light dinner.

Tips and variations:
- You can add other cooked vegetables, such as carrots or cauliflower, to diversify the flavor.
- Instead of sour cream, try Greek yogurt for a lighter version.
- If you want a more aromatic touch, add fresh herbs like dill or parsley to the filling.

Frequently asked questions:
1. Can I use another type of meat?
Absolutely! This recipe can be easily adapted for turkey meat or even a vegetarian version using tofu or mushrooms.

2. How can I make the roll in advance?
You can prepare the roll a day ahead and keep it in the refrigerator. You can reheat it in the oven before serving.

Nutritional benefits:
This roll is rich in protein due to the chicken breast and provides a significant amount of fiber and vitamins from broccoli, making it an excellent choice for a balanced diet. Additionally, it contains healthy fats from the sour cream, which contribute to better digestion.

Therefore, this broccoli and chicken roll-up is not just a tasty dish but also a healthy choice for all family members. I encourage you to try it and adapt it to your preferences! Enjoy your meal!