P1020399

This is a variation of mini chicken roulades. They are fiddly, but a little bit special – and low in calories.

Ingredients

For the roulades

  • 4 boneless, skinless free-range chicken breasts
  • 100g mushrooms, finely chopped
  • 1 small leek, finely chopped
  • 1 small courgette, finely chopped
  • 1 tbsp chopped 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. Cook them in a tiny bit of oil, until just soft. Put half the vegetables to one side to use later in the sauce.

Now turn to the vegetables for the filling:  add 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.

SERVES 4 (I usually halve the recipe)

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