Lunch: Cheesy Chicken Roulades with Pesto

Recipe by Kelly Senyei Transform ordinary chicken breasts into quick-fix chicken roulades stuffed with pesto and mozzarella cheese.

This recipe includes superfoods such as:

Chicken Breast, Nuts, Basil

Health benefits of Cheesy Chicken Roulades with Pesto

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.

Ingredients

4 chicken breasts (See Kelly's Notes)
3 cups packed basil leaves, washed and thoroughly dried
2 Tablespoons shredded Parmesan cheese
3 cloves garlic, chopped
2 Tablespoons pine nuts, toasted
1/4 cup olive oil, plus more for sautéing
12 thin slices mozzarella cheese

Instructions

Preheat the oven to 350 ºF.
Place one chicken breast between two pieces of parchment paper or wax paper and pound it with a meat tenderizer (or the bottom of a heavy skillet) until it is 1/4-inch thick. Repeat with the remaining chicken breasts.
In a blender, combine the basil leaves, Parmesan cheese, garlic and pine nuts. Pulse for 15 seconds, then with the blender running, stream in the olive oil. Scrape down the sides of the blender as needed and continue blending until the pesto is puréed. Taste and season the pesto with salt and pepper.
Spread one-fourth of the pesto on one side of each of the chicken breasts then top the pesto with three slices of mozzarella cheese per chicken breast. Beginning at the shorter end, tightly roll up each chicken breast and secure it with a toothpick. Season the outsides of the roulades with salt and pepper.
Heat two large oven-proof skillets over medium heat and add 2 to 3 tablespoons of olive oil. Once the oil is hot, add the roulades and sear them on all sides until they're browned. Transfer the pans into the preheated oven and bake the roulades until they are cooked throughout and reach an internal temperature of 165 ºF.
Remove the roulades from the oven and allow them to rest for 5 minutes. Remove the toothpicks then slice and serve.
Kelly's Notes: Use chicken breasts that are at least 6 ounces in size, as once pounded thin, they'll provide enough surface area atop which to spread the pesto.
The tighter you roll your roulades, the more uniform of a spiral you'll create.