⏱ 30 min totalChicken Rollatini
Per 1 serving · 194 g · 8 ingredients
of a 2,000 cal day
- Protein38g56% of calories
- Carbs2.6g4% of calories
- Fat12g40% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Chicken Rollatini (194 g) has 292 calories, with 38 g of protein, 2.6 g of carbohydrates and 12 g of fat. Most of its energy comes from protein (56% of calories). It is high in protein (76% DV), thiamine (24% DV) and riboflavin (b2) (27% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 28%, 23% and 40% of the daily value.
High in
20%+ of the daily value
- Protein76%
- Thiamine24%
- Riboflavin (B2)27%
- Niacin77%
- Vitamin B682%
- Vitamin B1225%
Good source of
10–19% of the daily value
- Iron11%
- Potassium11%
- Magnesium11%
- Zinc18%
- Manganese10%
Watch
20%+ of the daily value
- Sodium28%
- Saturated fat23%
- Cholesterol40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 breast fillet Chicken breast- 🥄¹⁄₁₆ tsp Salt
³⁄₁₆ tsp Black pepper- 1 slice Ham
1 oz Mozzarella cheese
½ tsp Olive oil
⁷⁄₁₆ fl oz White wine
⅓ tbsp Chicken stock
Directions
- 1
Preheat oven to 350°F and place a rack in the middle. Flatten chicken cutlets between sheets of plastic wrap to about ¼-inch thickness using a meat mallet. Season with some of the salt and pepper.
- 2
Lay chicken cutlets on a working surface, top each with a slice of ham and mozzarella. Roll up from a narrow end and secure with kitchen twine or toothpicks. Season with remaining salt and pepper.
- 3
Heat olive oil in a 10-inch oven-proof nonstick skillet over medium-high heat. Place chicken seam-side up in the skillet and brown lightly. Turn chicken, add white wine, and let it evaporate.
- 4
Add chicken stock to the skillet and transfer to the oven. Bake for 15 to 20 minutes or until cooked through. Remove from oven, slice each roll on a slight bias into 5 pieces, drizzle with pan juices, and serve.
Vitamins & minerals
Amounts for 1 serving (194 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 44 μg | 5% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 12 mg | 77% |
| Vitamin B6 | 1 mg | 82% |
| Folate (B9) | 16 μg | 4% |
| Vitamin B12 | 1 μg | 25% |
| Pantothenic acid | 2 mg | 38% |
| Choline | 125 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 237 mg | 24% |
| Iron | 1 mg | 11% |
| Potassium | 517 mg | 11% |
| Magnesium | 48 mg | 11% |
| Phosphorus | 430 mg | 61% |
| Zinc | 2 mg | 18% |
| Copper | 0.1 mg | 6% |
| Manganese | 0.2 mg | 10% |
| Selenium | 37 μg | 67% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 13 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 25 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 43 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 292 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Chicken Rollatini?
One serving of Chicken Rollatini (1 serving) has 292 calories, which works out to 150 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Chicken Rollatini high in protein?
Yes. It has 38 g of protein per serving, and 56% of its calories come from protein (13 g of protein per 100 calories).
Is Chicken Rollatini keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 4% of calories.
How much sodium is in Chicken Rollatini?
653 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken Rollatini?
0.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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