Pairing chicken cutlets with Swiss chard, shallots and carrots creates a delicious fusion of garden flavors packed with good nutrition.
Swiss chard, which is related to beets and quinoa, is one of the most popular vegetables along the Mediterranean where it is thought to have originated – not in Switzerland despite its name. It’s loaded with health-promoting phytonutrients as well as fiber, vitamin A (beta-carotene), vitamins C and E, potassium and calcium. One cup of cooked Swiss chard has 102 milligrams of calcium, which contributes at least 10 percent of your daily goal of 1000-1200 milligrams, making it a calcium-rich plant food.
Similar to spinach, Swiss chard has a stronger, more assertive flavor. When buying Swiss chard look for leaves that are bright green with no brown discolorations. Unlike some vegetables, its larger leaves aren’t necessarily tougher than smaller ones. Raw Swiss chard should be used soon after purchase.
Shallots, which have a milder flavor than onions, allow for the perfect melding of flavors. This dish is glazed with a simple baste made of honey and a smidgen of dried mustard.
The roll-ups are easy to make and look impressive when served and sliced. Add a basic green salad and perhaps a side of baked sweet potatoes for an attractive meal. This recipe also ensures perfect portion control, so enjoy every bite.
Glazed Chicken & Swiss Chard Roll-ups
- 4 chicken cutlets (1 lb.)
- 4 large Swiss chard leaves
- 1 Tbsp. extra virgin olive oil
- 2 medium carrots, peeled and cut in ?-inch diagonal slices
- 4 small shallots, thinly sliced
- 4 cloves garlic, minced
- Salt and freshly ground black pepper
- Olive oil cooking spray
- 1/4 cup shredded, part-skim mozzarella cheese
- 1/4 cup honey
- 1/2 tsp. dried mustard
Preheat oven to 375 degrees.
Pound cutlets until 1/4-inch thick. Set aside.
Rinse Swiss chard, cut stems from leaves and chop leaves and stems into 1-inch pieces, separating stems from leaves.
In large skillet, heat oil over medium-high heat. Sauté carrots and Swiss chard stems 5 minutes. Add chard leaves, shallots and garlic and sauté 5 minutes. Salt and pepper to taste. Set aside.
Prepare large, shallow baking pan with cooking spray. Place cutlets in pan and spoon chard mixture evenly on cutlets. Sprinkle cheese evenly over chard mixture. Roll up cutlets and fasten with toothpicks. Leave seam side upward. In small dish, combine honey and mustard and baste roll-ups.
Bake roll-ups for 30-35 minutes or until internal temperature is 165 degrees. While roll-ups are baking, baste periodically.
Remove roll-ups from oven and let rest a few minutes before servings. Serve roll-ups whole or sliced.
Makes 4 servings.
Per serving: 290 calories, 6 g total fat (2 g saturated fat), 29 g carbohydrate, 31 g protein, 2.5 g dietary fiber, 354 mg sodium.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.