P1020007

These are a bit more effort than the usual low-fat chicken dishes I do, but all the more special for that. The recipe comes from Rosemary Conley’s 100 Great Low-fat Recipes, albeit with a few little tweaks and simplifications –  I find the way that the recipe is written in the book quite incomprehensible. Here I hope, it is a little more coherent.

My favourite thing about this meal (since I don’t eat meat), is that I get to do some bashing with my rolling-pin.

Ingredients

For the roulades

  • 4 boneless, skinless free-range chicken breasts
  • 1/4 small red pepper
  • 1/4 small green pepper
  • 1/4 carrot
  • 1 medium onion
  • 6 mushrooms
  • 1 tbsp chopped coriander
  • sprinkle of tarragon
  • 1-2 tbsp low-fat fromage frais

For the sauce

  • 300ml chicken stock
  • 300ml skimmed milk
  • 2 tbsp cornflour

The roulades

Set the oven to 180C

Place the chicken fillets between two pieces of cling film and bash flat, using a rolling-pin.

Chop the vegetables finely. Put half the vegetables to one side to use later in the sauce.

Now turn to the vegetables for the filling: add the herbs, and then enough fromage frais to bind the vegetables together.

Put a teaspoon of the filling on each chicken breast, and roll up, securing with a cocktail stick.

Place the chicken rolls on a piece of tin-foil. Pour over a tablespoon of chicken stock and wrap tightly in the foil (you might want to remove the cocktail stick at this stage).

Bake in the oven for 40-45 minutes.

The sauce

Cook the remaining vegetables in the stock until it has almost completely reduced. Remove from the heat.

In a large jug, pour a little of the milk into the cornflour and mix well. Add the rest of the milk to the jug.

Pour the milk into the vegetable/stock mixture and slowly build up the heat, stirring continuously. Bring to the boil and simmer for two-three minutes.

Rosemary Conley seems to serve with fancy piped potatoes, but we usually go with rice, and some greens on the side.

SERVES 4 (I usually halve the recipe)

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