Fun roll-up recipes that add a little color to your meals!
Pesto Chicken Roll ups
Makes 6 servings
1 cup fresh Italian parsley leaves
1 cup fresh basil leaves
2 tablespoons fresh oregano leaves
2 tablespoons fresh sage leaves
1 clove garlic, crushed
⅓ cup grated Parmesan cheese
3 tablespoons pine nuts
1 tablespoon (15 milliliters) lemon juice
6 chicken cutlets (4-5 ounces each)
- Preheat grill to 400°F (204°C). Combine parsley, basil, oregano, sage, garlic, Parmesan, pine nuts and lemon juice in a food processor. Pulse until it becomes a paste, about 1 minute. Set aside.
- Cover a cutting board with plastic wrap, place one or two chicken cutlets on the plastic and then cover cutlets with a second piece of plastic wrap. Using a meat tenderizer, pound chicken from center outward. Flip chicken and both layers of plastic and pound the underside, achieving long pieces of meat. Once cutlets reach ¼-inch thickness, repeat the process with remaining cutlets.
- Remove chicken from plastic wrap and spread 1 to 2 tablespoons pesto over each piece in an even, thin layer. Begin rolling chicken from the widest end as tightly as possible. Fully coat all rollups with cooking spray and place on preheated grill. Use tongs to turn chicken rolls over every 3 to 5 minutes until they are cooked to an internal temperature of 165°F (74°C) and desired crispiness is achieved. If rolls begin to unravel, poke them all the way through with a toothpick or skewer. Remove from grill and let stand for 10 minutes before serving.
Nutrition per serving(1 rollup (100 grams)): Calories 222; Fat 10g; Carbohydrates 3g; Protein 30g
Recipe from Food and Nutrition Magazine: http://www.foodandnutrition.org/May-June-2017/Pesto-Chicken-Rollups/
Oven Baked Omelet Roll
Makes 4 servings
¼ cup shredded carrots, tightly packed
1 Cocktail tomato (or 1 small to medium sized tomato)
6 large eggs
¼ cup (60 milliliters) reduced-fat milk
¼ teaspoon coarse ground black pepper
½ teaspoon dried oregano
2 tablespoons scallions, thinly sliced
1 tablespoon green olives, minced
1½ sheets nori (edible seaweed)
- Preheat oven to 350°F (177°C) and line a quarter sheet pan with parchment paper, allowing a few inches to overhang all sides.
- Mince shredded carrots and dice tomato, retaining all seeds and juices, and set aside. In a large bowl, beat eggs with a whisk until blended. Add milk, pepper, oregano, scallions, olives, carrots and tomato and whisk until combined. Pour egg mixture onto lined sheet pan and use a spoon to guide it into each corner. Layer nori sheets on top of the egg mixture. Carefully transfer the pan to the oven and bake for 13 to 16 minutes, until eggs are set.
- Remove from oven and slide parchment paper out onto a kitchen towel. Start from one of the longer sides and slowly roll the omelet away from the parchment and into a log shape. Use the parchment paper and towel to guide and protect your hands from the hot omelet. Arrange the seam side down and cool for 3 to 5 minutes. Use a serrated knife to cut into 1½-inch pieces.
- Cooking note: Nori may move during baking. To ensure all pieces of the roll have this layer, adjust nori sheets throughout baking as needed.
Nutrition per serving (2 rolls): Calories 113; Fat 7g; Carbohydrate 3g; Protein 9g.
Recipe from Food and Nutrition Magazine: http://www.foodandnutrition.org/May-June-2017/Oven-Baked-Omelet-Roll/