Chicken roll with vegetables and sesame

Chicken Roll with Vegetables and Sesame

I invite you to discover a delicious and healthy recipe, perfect for a savory dinner or a festive meal. This chicken roll with vegetables and sesame is not only easy to prepare but also full of flavors and colors. It is a versatile dish that can be adapted to your preferences. Let's get started!

Preparation time: 20 minutes
Baking time: 60 minutes
Total time: 80 minutes
Number of servings: 4

Ingredients:
- 2 chicken breasts
- 200 g mixed vegetables (rice, peas, carrots, and corn)
- 1 glass of white wine
- 1-2 glasses of water
- 1 tablespoon of butter
- Oil for greasing the baking dish
- Spices: salt and pepper (to taste)
- Sesame for decoration

History of the chicken roll:

The chicken roll is a recipe that has evolved over time, being popular in many cultures due to its versatility. This dish allows for the use of various fillings, from vegetables to cheeses, and the preparation method can vary, from baking to boiling or frying. The use of vegetables makes the roll not only tasty but also nutritious.

Step 1: Preparing the vegetables

Start by boiling the mixed vegetables. You can choose your favorite vegetables or opt for a varied combination, such as zucchini, bell peppers, or mushrooms. In a pot, add 1-2 glasses of water, a pinch of salt, and a tablespoon of butter. Let the water boil, then add the vegetables to the pot. Boil them over medium heat until they become al dente (about 5-7 minutes), so they retain their crunchy texture. Drain them and set aside.

Step 2: Preparing the chicken breasts

Take the two chicken breasts and place them on a cutting board. Use a sharp knife to gently butterfly them, making them thinner and easier to roll. Cover them with plastic wrap to avoid splattering juices during the pounding. Use a meat mallet to gently pound them without crushing them completely. This step will help the meat cook evenly.

Step 3: Filling the chicken breasts

On each pounded chicken breast, add a layer of boiled vegetables, being careful not to overfill to avoid spilling. Roll each chicken breast from one end, ensuring the vegetables are well wrapped in the meat. If desired, you can tie the roll with kitchen twine to maintain its shape, although it is not strictly necessary.

Step 4: Baking

Preheat the oven to 180 degrees Celsius. In a baking dish, add a thin layer of oil, enough to cover the bottom of the dish. Place the chicken rolls in the dish, seam side down. Add your favorite spices (salt and pepper) and pour the white wine over the rolls. Add 1-2 glasses of water to keep the meat juicy during baking.

Sprinkle sesame on top of the rolls for an extra crunchy texture and an appetizing look. Cover the dish with aluminum foil to prevent the meat from drying out, then bake for about an hour. Check occasionally to ensure it doesn't dry out, and if you want a browner crust, remove the foil in the last 15 minutes of baking.

Step 5: Serving

Once the rolls are baked and browned, take them out of the oven and let them rest for a few minutes. Then, slice them and arrange them on a platter. You can serve this chicken roll with a fresh vegetable salad, which will add a crunchy contrast and a touch of freshness to your meal.

Tips and useful advice:
- You can experiment with different fillings: feta cheese, olives, or even nuts can add a special flavor.
- If you prefer a spicy taste, you can add some chili pepper to the vegetable mixture.
- Make sure the chicken breast is fresh; frozen meat may require a longer cooking time.
- The chicken roll can be prepared in advance, and the next day it will be just as tasty, making it perfect for office lunches.

Nutritional benefits:
This recipe is a healthy choice, having a low fat content due to the oven preparation and the use of vegetables. Chicken is an excellent source of protein, and the vegetables provide essential vitamins and fiber, contributing to a balanced diet.

Frequently asked questions:
1. Can I use turkey breast instead of chicken?
Yes, turkey breast is a perfect alternative, having a similar taste and low fat content.

2. How can I make this recipe vegetarian?
Replace the chicken breast with a mixture of mushrooms and vegetables, and the roll can be wrapped in lettuce leaves or a vegetable crust.

3. What type of wine is best for this recipe?
A dry white wine, such as Sauvignon Blanc or Pinot Grigio, will add a pleasant flavor to the dish.

Now that you have all the necessary information, I encourage you to try this chicken roll with vegetables and sesame! It is a simple yet impressive recipe that will surely earn you compliments at the table. Enjoy your meal!