Chicken Roulade with Olives and Simple Preserved Lemons

You'll need to start two weeks in advance to make these preserved lemons, but purchased preserved lemons are a good substitute for these homemade ones. The tasty olives and olive oil boost the monounsaturated fats. Skinless chicken breasts keep the saturated fat low.

Yield: 4 servings (serving size: 1 roulade and 1/4 cup sauce)

Ingredients

• Chicken:
• 1/3  cup  dry breadcrumbs
• 6  tablespoons  capers, rinsed, drained, and divided
• 1  tablespoon  chopped Simple Preserved Lemons
• 12  pitted ripe olives, drained and divided
• 2  garlic cloves, minced
• 4  (6-ounce) skinless, boneless chicken breast halves
• 2  teaspoons  olive oil
• 2  cups  chopped onion (about 1 medium)
• 1/2  cup  dry white wine
• 1  cup  water
• 1  cup  fat-free, less-sodium chicken broth
• 2  tablespoons  fresh lemon juice
• 1/2  cup  golden raisins
• 1/4  teaspoon  ground turmeric

Preparation

1. Combine breadcrumbs, 1/4 cup capers, 1 tablespoon Simple Preserved Lemons, 6 olives, and garlic in a food processor or blender, and pulse 10 times or until the mixture is coarsely chopped.

2. Place each breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Divide breadcrumb mixture into 4 equal portions; spread 1 portion on each breast half, leaving a 1/4-inch border around outside edges. Roll up each breast half, jelly-roll fashion, starting with short side. Secure with wooden picks or twine.

3. Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 6 minutes, browning on all sides. Remove chicken from pan; keep warm. Add onion to pan; sauté 2 minutes or until browned. Add wine; cook until reduced to 1/4 cup (about 1 minute), stirring often. Add remaining 2 tablespoons capers, 1 cup water, broth, juice, raisins, and turmeric. Quarter the remaining 6 olives. Add to pan; bring to a boil. Add chicken to pan; cover, reduce heat, and simmer 20 minutes, turning chicken after 10 minutes. Serve chicken with sauce.

Nutritional Information

Calories:

371 (22% from fat)

Fat:

9.1g (sat 1.9g,mono 4.5g,poly 1.5g)

Protein:

43.2g

Carbohydrate:

29.4g

Fiber:

3.1g

Cholesterol:

108mg

Iron:

3.3mg

Sodium:

825mg

Calcium:

80mg