STEAMED CHICKEN ROLLS WITH GREENS AND FRESH VEGETABLE SALAD: A HEALTHY AND DELICIOUS MEAL

Steamed Chicken Rolls with Greens and Fresh Vegetable Salad: A Healthy and Delicious Meal

Steamed Chicken Rolls with Greens and Fresh Vegetable Salad: A Healthy and Delicious Meal

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If you're looking for a light, healthy, and flavorful meal, Steamed Chicken Rolls with Greens and Fresh Vegetable Salad is a perfect choice. Packed with lean protein, fresh vegetables, and wholesome greens, this dish is not only nutritious but also easy to prepare. Whether you're on a clean-eating journey, looking for a low-calorie meal, or simply craving something delicious, this recipe has it all.

Why You’ll Love This Dish

  • Healthy & Nutritious – Steaming the chicken keeps it moist and tender without adding extra fat.
  • Packed with Flavor – Fresh herbs, spices, and a light dressing make this dish anything but boring.
  • Perfect for Meal Prep – Make it ahead and enjoy a healthy meal anytime.
  • Low-Carb & High-Protein – Great for those on a weight-loss or fitness journey.

Ingredients

For the Steamed Chicken Rolls:

  • 2 boneless, skinless chicken breasts
  • 1 teaspoon garlic powder
  • 1 teaspoon ginger, grated
  • 1 teaspoon soy sauce or coconut aminos
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon sesame oil (optional)
  • 4-5 large spinach or Swiss chard leaves (for wrapping)
  • Cooking twine or toothpicks (to secure the rolls)

For the Fresh Vegetable Salad:

  • 1 cup mixed greens (lettuce, arugula, kale)
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, thinly sliced
  • 1/2 red bell pepper, thinly sliced
  • 1/4 red onion, finely chopped
  • 1/2 avocado, sliced
  • 2 tablespoons chopped fresh parsley or cilantro

For the Dressing:

  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Step-by-Step Instructions

Step 1: Prepare the Chicken Rolls

  1. Flatten the chicken breasts using a rolling pin or meat mallet until about ¼-inch thick.
  2. Season the chicken with garlic powder, ginger, soy sauce, salt, and black pepper.
  3. Place a large spinach or Swiss chard leaf on a flat surface and lay a chicken piece on top.
  4. Carefully roll the chicken, making sure to tuck in the sides to create a tight roll. Secure with cooking twine or toothpicks.
  5. Repeat with the remaining chicken pieces.

Step 2: Steam the Chicken

  1. Fill a pot with 1-2 inches of water and bring it to a simmer.
  2. Place a steamer basket or a heatproof plate inside the pot.
  3. Arrange the chicken rolls in the steamer, cover, and steam for 15-20 minutes until the chicken is fully cooked (internal temperature should reach 165°F/75°C).
  4. Once done, remove the rolls from the steamer and let them rest for 5 minutes before slicing.

Step 3: Prepare the Salad

  1. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, red bell pepper, red onion, avocado, and fresh parsley or cilantro.
  2. In a small bowl, whisk together the olive oil, lemon juice, honey, Dijon mustard, salt, and black pepper.
  3. Drizzle the dressing over the salad and toss gently to coat.

Step 4: Serve and Enjoy

  • Slice the steamed chicken rolls into bite-sized pieces and arrange them on a plate.
  • Serve alongside the fresh vegetable salad.
  • Optional: Garnish with sesame seeds, chopped nuts, or a sprinkle of chili flakes for extra flavor.

Health Benefits of This Dish

1. High-Protein, Low-Fat Chicken

Steaming helps retain the natural juiciness of chicken while keeping it low in fat. It’s an excellent lean protein source that supports muscle growth and keeps you full longer.

2. Nutrient-Rich Greens

Spinach and Swiss chard are loaded with vitamins A, C, and K, plus fiber to aid digestion and boost immunity.

3. Fresh & Crunchy Vegetables

The salad provides a variety of vitamins, minerals, and antioxidants that promote overall health and help fight inflammation.

4. Heart-Healthy Dressing

Olive oil and lemon juice provide healthy fats and antioxidants, while honey adds a touch of natural sweetness without refined sugars.

Tips & Variations

✅ Make It Spicy: Add chili flakes or a dash of sriracha to the chicken seasoning.
✅ Use Different Greens: Try kale, collard greens, or lettuce instead of spinach.
✅ Try Other Proteins: This method works well with fish, tofu, or turkey.
✅ Add Crunch: Sprinkle chopped almonds, walnuts, or sunflower seeds on top of the salad.

Final Thoughts

Steamed Chicken Rolls with Greens and Fresh Vegetable Salad is a light yet satisfying dish that proves healthy eating doesn’t have to be boring. Whether you’re looking for a clean meal option, a post-workout protein boost, or a refreshing summer dish, this recipe is a must-try.

Why not give it a shot today? Your body (and taste buds) will thank you!

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