Chicken Roll Ups with Broccoli and Cheese
Posted On September 27, 2020
Chicken Roll Ups with Broccoli and Cheese
Save to BigOven Persons
4
Serving Size
2 each
Prep Time
10 minutes
Cook Time
25 minutes
Total Time
35 minutes
Ingredients
- 2 cups finely chopped broccoli floret
- 8 thin chicken breast cutlets, about 3 to 4 ounces each
- 1 large egg
- 2 teaspoons water
- 3/4 cup whole wheat or gluten-free seasoned breadcrumbs
- 4 slices cheddar cheese, cut in half 3 oz
- 3/4 teaspoon kosher salt
- olive oil spray
- toothpicks
Instructions
- Oven Directions:
- Preheat oven to 425°F. Spray a sheet pan with oil.
- Place broccoli in the microwave with 1 tablespoon water, cover and cook 1 minute until soft. Drain and season with 1/4 teaspoon salt.
- In a small bowl, combine egg, water and a little salt and beat with a fork; set aside. Fill a second bowl with breadcrumbs.
- If the chicken isn't 1/4-inch thin, pound it thin with wax paper and a mallet. Season both sides of the chicken with 1/2 teaspoon salt. Place a 1/2 slice cheese in the center of the chicken and top with 2 tablespoons broccoli.
- Roll the chicken around to completely cover cheese, using toothpicks to secure the ends, if needed.
- Dip chicken into egg wash, then breadcrumbs and transfer to a sheet pan. Spray both sides of the chicken with oil and bake about 25 minutes, until cooked. Remove toothpicks and eat.
Air Fryer Directions:
- Preheat air fryer to 400°F. Spray a sheet pan with oil.
- Place broccoli in the microwave with 1 tablespoon water, cover and cook 1 minute until soft. Drain and season with 1/4 teaspoon salt.
- In a small bowl, combine egg, water and a little salt and beat with a fork; set aside. Fill a second bowl with breadcrumbs.
- If the chicken isn't thin enough to easily roll, pound it thin with wax paper and a mallet. Season both sides of the chicken with 1/2 teaspoon salt. Place a 1/2 slice cheese in the center of the chicken and top with 2 tablespoons broccoli.
- Roll the chicken around to completely cover cheese, using toothpicks to secure the ends, if needed.
- Dip chicken into egg wash, then breadcrumbs and transfer to a work surface. Spray both sides of the chicken with oil and transfer to the air fryer basket, in batches. Cook about 14 to 16 minutes, turning halfway until the chicken is cooked through in the center.
- Remove toothpicks before eating.
Notes
Nutritional values listed may vary from final results depending on actual measurements and brands used to prepare the recipe.
Nutrition Facts
Chicken Roll Ups with Broccoli and Cheese
Serves: 4
| Amount Per Serving: 2 each | ||
|---|---|---|
| Calories | 597.03 kcal | |
| % Daily Value* | ||
| Total Fat 30.76 g | 47.3% | |
| Saturated Fat 11.36 g | 56.8% | |
| Trans Fat 0.54 g | ||
| Cholesterol 202.07 mg | 67.4% | |
| Sodium 686.19 mg | 28.6% | |
| Total Carbohydrate 25.71 g | 8.6% | |
| Dietary Fiber 3.94 g | 15.8% | |
| Sugars 0.25 g | ||
| Protein 54.0 g | ||
| Vitamin A 21.61 % | Vitamin C 36.76 % | |
| Calcium 24.37 % | Iron 17.03 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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