Saturday, December 7, 2013

How to Make Microwave Chicken Roll-Up - Video Recipe

Low-fat high-protein dish.
Perfect after exercise or while on a diet!

If you follow my Facebook page, you know that I have been taking hula dancing class for almost 5 years at the gym (TIPNESS). My respectable beautiful teacher is "Arimi-sensei"!!! She also teaches many other exercise classes at the gym. In September, she published a dance exercise book called "Age Age Dance". She said she wants to let people know that the dance makes you happy, both mentally and physically. The book comes with a step-by-step DVD with 3 original songs which her husband wrote, and she sings. Actually, she was in an idol group called "ribbon" 20 years ago, if you know. No wonder she is good at singing and dancing ;) In the end of the book, she shares some of her recipes that helps build up your body.

Arimi Matsuno's Age Age Dance (DVD BOOK)
松野有里巳のアゲアゲダンス (DVD付)

Her blog and YouTube channel:

Microwave Chicken Roll-Up

Difficulty: Very Easy
Time: 30min
Number of servings: 2

1 (300g=10.5oz.) chicken breast
2 slices ham *bacon is ok
2 sliced cheese
6 frozen green beans *defrosted
2 tsp. whole-grain mustard
salt and pepper

1. Remove the skin from the chicken if desired. Open out the meat from the center like a book. Lightly pound with the back of a knife to make it thin. Then season both sides with salt and pepper.
2. Place the chicken skin side down, spread whole-grain mustard, place ham, cheese, and green beans along one edge of chicken. Then roll up the chicken tightly.
3. Wrap with plastic wrap, then twist the ends like a candy to seal it securely.
4. Place it on a microwavable dish, microwave at 600w (medium) for about 7 minutes. Leave it in the microwave and cool down in the microwave for 10-20 minutes until you can touch it.
5. Slice the chicken into pieces.

you can also steam in a frying pan or cook in the oven (220C=428F), both for about 15 min. tie the roll-up with kitchen string or secure with toothpicks or wrap with aluminum foil when cooking.


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