Friday, August 29, 2014

Broccoli Cheese Chicken Rolls

Broccoli Cheese Chicken Rolls || 

What's not to love? Broccoli and cheese rolled up in a moist piece of chicken and baked to perfection. I like using a mixture of plain and Panko breadcrumbs to give the coating a nice crispy texture.

These also freeze well. I know this from experience. During the last two months of my pregnancy whenever I cooked I doubled recipes and froze half. Even though I enjoy cooking, I knew it would probably be the last thing I would have the time and energy for after bringing a baby home. And take out food gets old - fast! You can stuff the chicken, bread the rolls, and place in an air tight container in your freezer until ready to use. Then let them thaw in the refrigerator before baking. 

Broccoli Cheese Chicken Rolls ||

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Broccoli Cheese Chicken Rolls
Serves 4 (updated 1/13/15)

Broccoli Cheese Chicken Rolls ||

  • 2 large boneless, skinless chicken breasts (about 1.25 lbs)
  • 2 c. broccoli florets
  • 4 wedges light spreadable cheese, such as Laughing Cow (I used a jalapeno flavored one)
  • salt/pepper
  • 1 egg
  • 1/4 c. almond milk
  • 1/4 c. plain breadcrumbs
  • 1/4 c. Panko breadcrumbs
  • 1/2 tsp. garlic salt
  • 1/2 tsp. black pepper
  • 1/2 tsp. Italian seasoning
  • 1 lemon, juiced
  • cooking spray
  • Toothpicks


Steam broccoli until tender and then finely chop.

In the meantime, remove any remaining skin from chicken and slice each one in half to form 4 fillets. Cover the fillets with a piece of plastic wrap and use a meat mallet to pound chicken so you have 4 even pieces no thicker than 1/4".

Spread one cheese wedge on each piece of chicken. Then divide cooked broccoli evenly among the chicken and sprinkle on top of cheese. Season broccoli to taste with salt and pepper. Next, roll each fillet up starting with the smallest end first and secure each piece with 2-3 toothpicks.

In a shallow dish beat the egg with the milk.

In another shallow dish combine both breadcrumbs and remaining spices.

Dip each chicken roll into the egg wash then the breadcrumbs and place in a baking dish coated with nonstick spray. Drizzle lemon juice evenly over chicken then spray chicken with a generous amount of cooking spray.

Bake at 375°F for 45 minutes, or until chicken cooked all the way through.

Nutrition Facts:
Makes 4 servings  • 1 serving = 6 Weight Watchers points+

Calories: 264  • Fat: 9 g • Carbs: 11 g • Fiber: 2 g • Protein: 34 g • Sugar: 3 g • Sodium: 685 mg • Cholesterol: 128 mg 

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