RECIPES

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.

Prep Time

PT15M

Cook Time

PT30M

Serves

6

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. 1 Place chicken between to pieces of wax paper; pound to flatten.
    2. 2 Blanch vegetables in boiling water about 3 minutes; drain well.
    3. 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. 4 Combine soy sauce, water, vinegar, wine, brown sugar and cornstarch; pour over chicken.
    5. 5 Refrigerate, covered, for 1 hour.
    6. 6 Sprinkle chicken with seasoned bread crumbs. Cover and bake at 350°F (175°C) for about 20 minutes.
    7. 7 To brown crumbs, remove cover and continue baking about 10 minutes or until chicken is cooked and vegetables are tender.
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