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.


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


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.