Recipe and nutrition tips by Candy Goh, SKH Dietitian
Preparation time: 20 minutes
Cooking time: 40 minutes
Yield: 4 servings
- 4 whole chicken breasts, skin removed
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 3 pieces of button mushrooms, finely chopped
- 100g (2 cups) spinach, chopped
- 1 cup ricotta cheese
- ¼ cup grated parmesan
- ½ tsp ground nutmeg (optional)
- Preheat oven to 200oC. Use a sharp knife to slice the chicken breast horizontally. Place the chicken breast between cling wrap and flatten chicken with a meat tenderiser/ rolling pin. Remove the cling wrap and season both sides of the chicken breast with salt and pepper.
- Over medium high heat on a non-stick pan, sauté garlic in olive oil until fragrant. Add in mushrooms and cook until they are soft. Stir in spinach and cook until wilted. Drain away excess fluids, if any, and set aside to cool in a large mixing bowl.
- Combine the mushroom-spinach mixture with ricotta cheese, parmesan and nutmeg.
- Spread 2 heaped tablespoon of the mixture over two-thirds of the chicken breast. Roll the chicken breast starting from the end with the mixture. Secure the roll using toothpicks.
- Place the chicken roulade with seam-side (i.e. the ending tip of the roll) down on a large greased baking pan. Cover the baking pan with aluminium foil and bake for 20 minutes. Remove the aluminium foil and bake for an additional 10minutes or until golden brown.
- Let the chicken roulade rest for about 5minutes, remove toothpicks and cut into thick slices to serve.
- The chicken roulade can also be cooked in a non-stick pan over medium heat, with a cover on. Cook each side for about five minutes and until all sides are golden brown and cooked through.
- Turkey can also be used in the recipe to add on to the festive mood.
- Get creative with the stuffing! You can add in any dried fruits, nuts or vegetables to add more texture, crunch or flavour to the dish.
- You can spice up your dish with herbs and spices, such as chilli powder, paprika, curry powder, rosemary, thyme, etc too.
To make up a healthy balanced meal, serve the chicken roulade with some roasted vegetables (e.g. broccoli, carrots, onion etc.) and potato. Simply cut the vegetables and potatoes into bite size, toss them in a little olive oil, season with salt and pepper and bake them with the chicken roulade. Don’t forgot to serve fresh fruits for dessert too!
While you celebrate the festive season, here are some tips to feasting healthily:
1. Sharing is caring
The best way to enjoy the variety of food during this festive season and still watch your calorie intake is to share the delicacies with your loved ones.
2. Practice mindfulness
Be mindful of what you choose to eat. Select foods that have been prepared with a healthier cooking method and remember to fill your plate with vegetables. When you eat, start with the vegetables first as they help to improve satiety. Eat slowly and chew your food thoroughly to enjoy the textures and flavours of the dish. Listen to your body and stop eating once you feel satisfied.
3. Sip smartly while you celebrate
Choose low calorie options, such as water, artificially sweetened or reduced sugar beverages. If you drink alcohol, control your intake and try to alternate your drink with water or low calorie options.
4. Spread love and kindness
Do you think of chocolates or log cakes when you are getting gifts for your friends and family? Try something different this Christmas by gifting them food of a healthier choice or a non-food item, like a card or board game that can be enjoyed in a group.