Chicken Roll-Ups

Chicken Roll-Ups

These breaded, veggie-stuffed roll-ups will be a hit with your kids! Serve this healthier take on chicken fingers with baked oven fries.

Ingredients

  • Serves: 6
  • Prep Time:
  • Cook Time:
  • 6 boneless, skinless chicken breasts
  • 6 carrots, small, peeled, julienned
  • 3 parsnips, small, peeled, julienned
  • 6 green beans, julienned
  • 1/2 cup (125 mL) soy sauce
  • 1/2 cup (125 mL) water
  • 2 tbsp (30 mL) rice vinegar
  • 2 tbsp (30 mL) white wine, dry
  • 2 tbsp (30 mL) brown sugar
  • 2 tbsp (30 mL) cornstarch
  • 1/4 cup (60 mL) breadcrumbs, seasoned

Instructions

  1. Place chicken between to pieces of wax paper; pound to flatten.

  2. Blanch vegetables in boiling water about 3 minutes; drain well.

  3. 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.

  4. Combine soy sauce, water, vinegar, wine, brown sugar and cornstarch; pour over chicken.

  5. Refrigerate, covered, for 1 hour.

  6. Sprinkle chicken with seasoned bread crumbs. Cover and bake at 350°F (175°C) for about 20 minutes.

  7. 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
  • Magnesium 28
  • Zinc 30

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