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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.
Serves: 6
Prep Time: 15 min
Cook Time: 30 min

Ingredients

6 boneless, skinless chicken breasts
6 carrots, small, peeled, julienned
3 parsnips, small, peeled, julienned
6 green beans, julienned
1/2 cup soy sauce
1/2 cup water
2 tbsp rice vinegar
2 tbsp white wine, dry
2 tbsp brown sugar
2 tbsp cornstarch
1/4 cup breadcrumbs, seasoned

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

  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
Calories410
Protein64 g
Fat5 g
Saturated Fat2 g
Carbohydrate25 g
Fibre3 g
Sugar10 g
Cholesterol155 mg
Sodium930 mg
Per 430 g serving % Daily Value
Potassium3
Calcium6
Iron15
Vitamin A2
Vitamin C25
Vitamin B690
Vitamin B1252
Folate22
Zinc30