Chicken Broccoli Roulade with Chili-Spiced Mashed Sweet Potatoes

Having trouble being creative with the staples? Chicken, broccoli, and sweet potatoes get transformed into something fun with this simple recipe...and it's healthy for you too!

BTW - diabetic patients can profit from the sweet potato’s low or moderate glycemic index. Compared to high-GI foods, sweet potatoes break down more slowly in the body, producing smaller fluctuations in blood glucose and insulin levels. In addition, sweet potatoes are low in calories.

Also, the mash is practically fat-free and the chili powder contains capsaicin, which studies have shown may inhibit fat-cell growth and help people consume fewer calories. And cinnamon is no slacker spice either: It keeps your blood sugar stable and your appetite in check, so you won't be tempted to go back for a second helping.


Make the Roulade:

Ingredients:

3 (24 oz total) large chicken breast halves
2 large eggs
2 tsp water
1 cup whole wheat seasoned breadcrumbs or panko
2 cups broccoli floret, cooked, chopped small
1/2 cup parmesan cheese
1 tbsp low fat milk
2 tsp oregano
salt
spray oil
wood toothpicks

Directions:

Preheat oven to 350°. In a small bowl, combine 1 egg, milk and a little salt. Beat with a fork to make an egg wash. Set aside. Fill a second bowl with breadcrumbs.

Slice chicken breast halves into thin cutlets. I usually get 3 thin cutlets out of one breast half. Pound them to make them thinner. This helps when you wrap the cutlets.

Put the chopped broccoli on a bowl and add water. Cover with saran wrap and microwave for about 2 minutes until broccoli is cooked. Add 1 egg, parmesan, and oregano. Stir to combine all ingredients.

Scoop about 2 tablespoons of the broccoli mixture on a chicken breast. Then roll the chicken tucking in the sides if possible. Keep in place by using a wooden toothpick. Dip the chicken into the egg mixture and then into the breadcrumbs. Repeat until all chicken is used and bake for 30 minutes.

Make the potato mash:

Ingredients:

1 large sweet potato, cubed
2 tablespoons fresh orange juice
1/2 tsp orange zest
1/2 tbsp brown sugar
1/2 tsp ground cinnamon
1/4 tsp chili powder

Directions:

Boil the sweet potatoes in a large pot on the stove top about 25 minutes until potatoes are soft. Mash the chunks of potato and add in remaining ingredients. Viola!