Recipe
Chicken Roll-Ups
Prep Time: 15 min
Cook Time: 30 min
Serves: 6
These breaded, veggie-stuffed roll-ups will be a hit with your kids! Serve this healthier take on chicken fingers with baked oven fries.
Contributed By: Recipe by New Brunswick Chicken Marketing Board
Ingredients
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.