Diet chicken rolls with grapefruit salad

Chicken Diet Rolls with Grapefruit Salad

I propose a delicious and healthy recipe for chicken diet rolls with a fresh grapefruit salad, perfect for a light dinner or a refreshing lunch. This recipe is not only easy to prepare but also has a fabulous taste, combining the delicate flavors of chicken with the freshness of grapefruit. Let's see how we can make this wonderful dish!

Preparation time: 15 minutes
Baking time: 30 minutes
Total time: 45 minutes
Servings: 4

Ingredients:

For the rolls:
- 500 g chicken breast (about 2-4 pieces, depending on size)
- 4 slices of light gouda (or light cheese)
- 2-3 garlic cloves, finely chopped
- 1 tablespoon olive oil
- 1 bay leaf
- 1/2 teaspoon cumin seeds
- Salt and pepper, to taste
- 1 teaspoon oregano
- Aluminum foil, enough to wrap the rolls

For the salad:
- 1 iceberg lettuce (or other preferred green lettuce)
- 1 greenhouse cucumber (or 2-3 gherkins)
- 1 grapefruit, peeled and diced
- 2-3 tablespoons sunflower seeds
- 1-2 tablespoons olive oil
- Salt and pepper, to taste
- Juice of 1/2 lemon
- Salad herbs, to taste (basil, dill, etc.)

Preparation Instructions:

1. Preparing the Chicken Rolls
- Start by gently pounding the chicken breast with a meat mallet. This step will not only make the meat more tender but also help to even out the thickness, ensuring it cooks evenly.
- Season the meat with salt and pepper on both sides. This will enhance the flavors of the rolls.
- Place each piece of chicken on a piece of aluminum foil that should be twice the size of the meat. Place a slice of light gouda on each piece of chicken, followed by a sprinkle of oregano, which will add a touch of freshness.
- Roll the meat tightly in the foil, making sure to seal the ends well to prevent juices from leaking during baking.

2. Baking the Rolls
- Place the rolls in a baking dish. Pour water into the dish so that it reaches halfway up the rolls. Add a tablespoon of oil, the chopped garlic, bay leaf, and cumin seeds. These ingredients will infuse the meat with delicious flavors.
- Preheat the oven to 180°C and bake the rolls for about 30 minutes. Check if they are cooked; the meat should be tender and juicy.

3. Preparing the Salad
- While the rolls are baking, you can prepare the salad. Cut the iceberg lettuce into strips or larger pieces, as preferred, and place it in a large bowl.
- Slice the cucumber thinly and add it to the salad.
- Peel the grapefruit and cut it into suitable cubes. This will add a note of acidity and sweetness to the salad.
- In a small bowl, combine the olive oil, lemon juice, salt, and pepper. Pour this dressing over the salad and gently toss to coat the ingredients.
- Finally, sprinkle the sunflower seeds and your preferred herbs for an extra touch of texture and flavor.

4. Serving
- Once the chicken rolls are out of the oven, let them cool for a few minutes in the foil, then carefully unwrap them and place them on plates.
- Serve the rolls warm alongside the grapefruit salad, which will provide a pleasant contrast of textures and flavors.

Practical Tips:
- Choose the meat: Opt for fresh chicken breast, and if you want a juicier option, you can use boneless chicken thighs.
- Light gouda: If you can't find light gouda, you can use any other type of low-fat cheese, such as light mozzarella.
- Additions to the salad: You can also add avocado or olives to the salad for an extra flavor boost. Additionally, substitute grapefruit with oranges for a different variation.
- Variations: Replace oregano with other herbs like thyme or rosemary to customize the flavor of the rolls.

Nutritional Benefits:
This recipe is high in protein due to the chicken breast and contains a considerable amount of vitamins and minerals from the salad and grapefruit. Olive oil provides healthy fatty acids, while sunflower seeds add a dose of antioxidants.

Frequently Asked Questions:
- Can I use other types of meat? Yes, you can experiment with turkey or lean pork.
- Can I prepare the rolls in advance? Yes, you can make the rolls a day ahead and store them in the refrigerator, and when you’re ready to serve, just pop them in the oven.
- What drinks pair well with this recipe? Fresh lemonade or a light white wine are excellent choices to complement the meal.

Chicken diet rolls with grapefruit salad are not only a simple recipe but also an explosion of flavors that will delight your taste buds. Invite your friends or family to join in and enjoy this healthy delicacy together! Bon appétit!