Chicken Roulade with Roasted Pumpkin and Potatoes

March 02, 2017



Enjoying what you eat is one of life’s pleasures. Having diabetes should never hold you back from enjoying the foods you love or trying new foods. Diabetic patients can eat fine-dining food as well. All you have to do is to make your food healthier without losing out on taste. Try out these top tips for healthy eating.

1. Choose the right types of sugar
Sugar comes mainly from grains, fruits, beans, milk and vegetables. The natural sources are better choices because they are packed with important nutrients and fiber that might help you control blood sugar better. Remember, the key is to watch how much you eat at a time because even it is natural sugar, it would raise your blood sugar level.

2. Less salt
Always go for fresh and less processed ingredients. Processed foods are often very high in salt content. Try to eat more home-cooked meals as you can control the amount of salt in the recipe by reducing it to half or eliminating it completely and add other flavorings such as herbs and spices. Learn to enjoy real food and real flavors.

3. Switch to good fats and eat a healthy amount
Say yes to lean and white meat. Trim off all animal fat and skin before cooking because they can make your cholesterol high. Always choose low-fat or fat-free milk and dairy products. Anything flavored or sweetened such as chocolate milk is a big no.

Chef Mohd Izzat from Columbia Asia Hospital – Cheras would like to present a simple western dish that can be enjoyed by diabetic patients. Let’s get to know Chef Mohd Izzat a little better.

Q: Can you share with us your previous working experience before joining CAH-Cheras?
Chef Mohd Izzat: I was in the hotel industry for almost 15 years. I used to work in different hotels and restaurants and my last position was Western Sous Chef for banquets in Pullman Hotel.

Q: Why did you choose to join the hospital industry?
Chef Mohd Izzat: I decided to join the hospital industry because I wanted to gain more knowledge and improve my skills in preparing healthy foods.

Q: What dish will you be introducing to us today and why did you choose this dish?
Chef Mohd Izzat: Chicken Roulade with Roasted Potatoes and Pumpkin. I chose this dish because it is a healthy and complete meal for diabetic patients. It just takes around 30 minutes to prepare because the cooking method only involves steaming and searing on a hot plate. To maintain the freshness and crispiness of the salad, soak the salad in ice water for a few minutes.


Recipe
Chicken Roulade with Roasted Potatoes and Pumpkin



Serves 1
Ingredients:

Chicken Roulade
  • 100g Skinless, boneless chicken breast
  • 5ml Egg whites
  • 4g Green capsicum (cut julienne)
  • 4g Red capsicum (cut julienne)
  • Salt, to taste
  • Pepper, to taste
Mushroom sauce
  • 5g Shitake mushroom
  • 20ml Homemade chicken stock
  • 3g Onion
  • 2g Garlic
  • 5ml Corn oil
  • Salt, to taste
  • Pepper, to taste
Mesclun Salad
  • Lolo Rosa salad
  • Butterhead salad
  • Frisee salad
  • Asparagus
Roasted potatoes and pumpkin
  • 30g Pumpkin
  • 1 medium size Potato

Method
  1. Mince the chicken and mix it with the egg whites. Season with salt and pepper.
  2. Lay the minced chicken flat on a plastic wrap. Place the capsicums in the middle of the minced chicken which has been flattened lengthwise.
  3. Roll up the flattened mince chicken. Use the plastic wrap to help you tighten the roll, and tuck in the ends to hold in the filling.
  4. Steam in the oven for 20 minutes. Remove the plastic wrap.
  5. Add ½ tsp. of corn oil to the pan and heat on medium-high. When the pan is hot, add the chicken roulade to the pan and cook till brown. Cook until the roulades are cooked through, about 6 minutes.
  6. When the chicken roulades are cooked, remove from the pan onto a plate, cover with aluminum foil to keep them warm.
  7. Preheat oven to 180oC. Cut potatoes and pumpkin into wedges, roughly 2 inches wide and place them onto the tray. Roast for about 10 – 15 minutes.
  8. Sauté onion and garlic in ½ tsp. hot corn oil over medium heat for 1 minute or until they turn golden brown. Add chicken stock and shitake mushrooms and cook 2 minutes or until thick. Spoon sauce over chicken and serve immediately.

Nutrient Content (per serving):
Energy (kcal) - 307
Carbohydrates (g) - 31
Protein (g) - 22
Fat (g) - 11
Sodium (mg) - 481
Dietary Fiber (g) - 2


Nutrition Tips:
  • Choose healthy ingredients. Use white meat instead of red or dark meat and lean meat instead of fatty meat. Trim off all animal fat and skin before cooking.
  • Cook using healthy methods. Steam instead of deep-frying.
  • Use a non-stick pan when browning the meat.
  • Control salt usage. When preparing home-cooked foods, you can reduce salt in the recipe by half or eliminate it completely and add other flavorings such as herbs and spices or garlic to compensate the taste.
Recipe prepared by:
Chef Muhammad Izzat Bin Ishak
Columbia Asia Hospital - Cheras

Nutrition information by:
Kong Woan Fei
Nor Alifah Binti Mokhtar, Food Service Coordinator
Columbia Asia Hospital