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Keto Pesto Chicken Roulade Recipe

Louise Hendon | August 17
Keto Pesto Chicken Roulade #keto https://ketosummit.com/keto-chicken-roulade-recipe

Sometimes cooking can be a magical experience. You will be surprised at the things you can create by putting in a little effort. Roulade is a perfect example of a dish that is not as complicated as you would expect, but it comes out as a beautiful looking meal full of delicious flavor.

Roulade is not complicated, it just looks like it is. It is a perfect meal to impress your guests, and you can secretly know that you didn’t have to work that hard.

This Keto pesto chicken roulade recipe is one I would highly recommend attempting. Not only can it give you a sense of accomplishment and make you feel like you can cook anything, but you’re also going to love the final product. To kick it over the edge, this recipe is entirely carb-free and sugar-free. What more could you ask for?

A Few Tips on Preparing Your Chicken Breast

As I mentioned, a roulade is not as complicated as it may seem. The trick is producing an even flat chicken breast and roll it correctly. If you take your time and follow those procedures properly, you’re going to feel like a master of the culinary arts.

Here are a few tips on preparing roulade from someone who has made a mistake or two in the past:

  • There are two methods for flattening out your chicken. One is to cut the breast and roll it out to an even size. This can be tricky for newcomers, and I would only recommend it if you are confident in your knife skills.
  • The second method is to pound out the meat using a meat tenderizer. It’s not ideal as it alters the texture of the chicken, but some people prefer the final product. Again, evenness is essential, and try not to go too extreme and utterly destroy the meat.

Rolling the Perfect Roulade

Roulade is all about the roll. The better you can roll it the more beautiful looking the dish will be. Don’t worry, you don’t need to be a master, this is not sushi rolls or anything. Chicken roulade just requires a bit of care and attention, and you will be fine.

You want your roll to be tight so that there are no pockets between the meat and the filling. However, be cautious not to squeeze out the ingredients. A gentle hand will produce a firm roll, and you can try a couple times. Using plastic wrap can help to keep things together.

A Few Other Options to Fill Out a Keto Chicken Roulade

Once you have tried this recipe – because, you need to try it – you can take what you have learned and apply new ingredients. Remember cooking is all about exploring components and trying new things.


Here are a few great ingredients to try inside of your next roulade:

  • Bacon
  • Shrimp
  • Broccoli
  • Cauliflower
  • Spinach
  • Asparagus
  • Mushrooms

You may even decide to roll your chicken in some herbs or spices before you start to cook to give it a tasty outside crust.

Keto Pesto Chicken Roulade #keto https://ketosummit.com/keto-chicken-roulade-recipe

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Keto Pesto Chicken Roulade #keto https://ketosummit.com/keto-chicken-roulade-recipe

Keto Pesto Chicken Roulade Recipe


  • Author: Louise Hendon
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 2 servings 1x
  • Category: Dinner, Entree
  • Cuisine: French

Description

Chicken and pesto roll into one delicious dish.


Ingredients

  • 2 chicken breasts
  • 4 slices of proscuitto
  • 2 Tablespoons (30 ml) ghee
  • 2 Tablespoons (30 ml) pesto (see recipe below)
  • Salt and pepper, to taste

For the pesto:

  • 1/3 cup (80 ml) olive oil, plus more if necessary
  • 1.5 cups (50 g) basil leaves
  • 2 Tablespoons of pine nuts (16 g) (or walnuts)
  • 2 cloves garlic, roughly chopped
  • 1/2 lemon zest and juice
  • Dash of salt and pepper

Instructions

  1. Preheat oven to 425 F (220 C).
  2. Cut open a large freezer bag and place the chicken breast in between the 2 plastic sheets.
  3. Roll out the chicken breast or use a meat tenderizer to pound it to 1/8-inch thickness.
  4. Remove the plastic and place 1 tablespoon of pesto and then 2 slices of prosciutto on each pounded chicken breast.
  5. Roll up tightly.  You can use plastic wrap to help wrap it up tighter.
  6. Add the ghee into a frying pan on hot and fry the chicken on high heat so that it browns on the outside on all sides.  Season with salt and pepper.
  7. Place on a baking tray and bake for 10 minutes until a meat thermometer registers 165 F (74 C).

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs: 0 g.

Nutrition

  • Calories: 767
  • Sugar: 0 g
  • Fat: 62 g
  • Carbohydrates: 0 g
  • Fiber: 0 g
  • Protein: 50 g

Louise Hendon

Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.