Your Recipe

Chicken Zucchini Rolls

Składnik Ilość Kalorie
Cukinia 588g 123kcal
Ser, mozzarella, mleko pełne 168g 502kcal
Sos, do makaronu, spaghetti/marinara, gotowy do podania 612.5g 306kcal
Kurczak, brojlery lub frytkownice, mięso i skóra, gotowane, pieczone 709.76g 1696kcal

Recipe Instructions:

Ingredients
709.76 g cooked shredded chicken breast skinless
612.5 g store-bought spaghetti or marinara sauce or homemade tomato sauce divided
3 medium zucchini sliced lengthwise ⅛-inch thick (I used a mandoline to make the zucchini slices.)
168 g shredded mozzarella divided
Instructions
Preheat oven to 375°F.
In a medium bowl, mix the shredded cooked chicken and 1½ cups of tomato sauce. Stir well.
In a casserole dish, spread a ½ cup of tomato sauce on the bottom.
Before you start assembling the zucchini rolls, place a piece of wax paper, aluminum foil, or a clean cutting board on the counter, and lay out the zucchini slices.
First, spread about 3 tablespoons of the chicken mixture over each zucchini slice.
Then, sprinkle some mozzarella cheese. Save a ½ cup of mozzarella cheese to top the zucchini noodles when you place them in the prepared casserole.
Carefully roll them up, and place them in the prepared casserole dish.
Top the zucchini rolls with the remaining ½ cup of tomato sauce, and sprinkle with the remaining ½ cup of mozzarella cheese.
Bake covered with foil or parchment paper for approximately 30 minutes. Remove the foil or parchment paper, and bake for 15-20 minutes more until the cheese is melted. Enjoy!
Notes
Try using a different cheese to change the flavour! Try Monterey Jack cheese or sharp cheddar cheese instead of mozzarella.
Place zucchini rolls tightly against one another so they don’t unravel as they bake.
Don't overstuff the rolls or they'll unroll as they bake.
To store: Store leftover chicken zucchini rolls in the fridge in an airtight container for up to 4 days.
To reheat: Reheat leftovers in the microwave or oven until warm.

dane odżywcze
Wielkość porcji 346 g | ml
Ilość na porcję 438
1833
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 24g 31%
Tłuszcz nasycony 8.7g 43%
Sód 682mg 30%
Węglowodany ogółem 11g 4%
Błonnik 2.9g 10%
Cukier 5g
Białko 43g 85%
Witamina D 0.1mcg 1%
Wapń 206mg 16%
Żelazo 3.1mg 17%
Potas 1062mg 23%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 163.047 mcg 18%
Tiamina [B1] 0.149 mg 12%
Ryboflawina [B2] 0.376 mg 29%
Niacyna [B3] 14.758 mg 92%
Kwas pantotenowy [B5] 1.695 mg 34%
Witamina B6 0.799 mg 47%
Kobalamina [B12] 0.993 mcg 0%
Kwas foliowy [B9] 40.746 mcg 0%
Witamina C 35.46 mg 39%
Witamina D 0.112 mcg 1%
Witamina E 2.823 mg 19%
Witamina K 17.673 mcg 15%
Betaina 6.624 mg 0%
Cholina 96.253 mg 18%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 11.3 g 4%
Sugars 5 g 10%
Błonnik 2.9 g 10%
Carbohydrate 3 g 0%
Węglowodany netto 6.3g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 2.219 g 0%
Arginina 2.281 g 0%
kwas asparaginowy 3.662 g 0%
Cysteina 0.491 g 0%
Kwas glutaminowy 6.255 g 0%
Glicyna 2.332 g 0%
Histydyna 1.151 g 0%
Izoleucyna 2.025 g 0%
Leucyna 3.016 g 0%
Lizyna 3.048 g 0%
Metionina 1.041 g 0%
Alanina 1.632 g 0%
Prolina 2.305 g 0%
Seryna 1.454 g 0%
Treonina 1.656 g 0%
Tryptofan 0.529 g 0%
Tyrozyna 1.403 g 0%
Walina 2.058 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 206.27 mg 16%
Miedź 0.27 mg 29%
Fluor 17.39 mcg 0%
Żelazo 3.13 mg 17%
Magnez 83.52 mg 20%
Mangan 0.35 mg 15%
Fosfor 440.26 mg 35%
Potas 1061.56 mg 23%
Selen 34.76 mcg 63%
Sód 682.12 mg 30%
Cynk 4.13 mg 38%
inne
składnik odżywczy Ilość DV
Woda 264.873 g 0%
Popiół 4.771 g 0%