Chicken Roll-Ups
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Place chicken between to pieces of wax paper; pound to flatten.
Blanch vegetables in boiling water about 3 minutes; drain well.
Evenly divide vegetable strips onto chicken so that vegetables are visible on both sides of each piece. Roll up and place seam-side-down in shallow baking dish just large enough to hold roll-ups.
Combine soy sauce, water, vinegar, wine, brown sugar and cornstarch; pour over chicken.
Refrigerate, covered, for 1 hour.
Sprinkle chicken with seasoned bread crumbs. Cover and bake at 350°F (175°C) for about 20 minutes.
To brown crumbs, remove cover and continue baking about 10 minutes or until chicken is cooked and vegetables are tender.
Nutrition Info
| Per 430 g serving | Amount |
|---|---|
| Calories | 410 |
| Protein | 64 g |
| Fat | 5 g |
| Saturated Fat | 2 g |
| Carbohydrate | 25 g |
| Fibre | 3 g |
| Sugar | 10 g |
| Cholesterol | 155 mg |
| Sodium | 930 mg |
| Per 430 g serving | % Daily Value |
|---|---|
| Potassium | 3 |
| Calcium | 6 |
| Iron | 15 |
| Vitamin A | 2 |
| Vitamin C | 25 |
| Vitamin B6 | 90 |
| Vitamin B12 | 52 |
| Folate | 22 |
| Zinc | 30 |
