How To Make Chicken Roll Ups with Broccoli and Cheese
We’d pick a scrumptious breaded chicken roll ups with broccoli and cheese and paired with a serving of salad any time of day.
Serves:
Ingredients
- 2cupsbroccoli floret,finely chopped
- 8chicken breast cutlets,thin, about 3 to 4 oz each
- 1large egg
- 2tspwater
- ¾cupbreadcrumbs,whole wheat or gluten-free seasoned
- 4cheddar cheese,slices, cut in half 3 oz
- ¾tspkosher salt
- olive oil spray
- toothpicks
Instructions
Oven Directions:
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Preheat oven to 425 degrees F. Spray a sheet pan with oil.
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Place broccoli in the microwave with 1 tablespoon water, cover and cook 1 minute until soft.
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Drain and season with 1/4 teaspoon salt.
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In a small bowl, combine egg, water and a little salt and beat with a fork; set aside. Fill a second bowl with breadcrumbs.
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If the chicken isn’t 1/4-inch thin, pound it thin with wax paper and a mallet.
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Season both sides of the chicken with 1/2 teaspoon salt.
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Place a 1/2 slice cheese in the center of the chicken and top with 2 tablespoons broccoli.
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Roll the chicken around to completely cover cheese, using toothpicks to secure the ends, if needed.
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Dip chicken into egg wash, then breadcrumbs and transfer to a sheet pan.
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Spray both sides of the chicken with oil and bake about 25 minutes, until cooked. Remove toothpicks and eat.
Air Fryer Recipe:
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Preheat air fryer to 400 degrees F. Spray a sheet pan with oil.
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Place broccoli in the microwave with 1 tablespoon water, cover and cook 1 minute until soft.
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Drain and season with 1/4 teaspoon salt.
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In a small bowl, combine egg, water and a little salt and beat with a fork; set aside. Fill a second bowl with breadcrumbs.
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If the chicken isn’t thin enough to easily roll, pound it thin with wax paper and a mallet.
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Season both sides of the chicken with 1/2 teaspoon salt.
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Place a 1/2 slice cheese in the center of the chicken and top with 2 tablespoons broccoli.
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Roll the chicken around to completely cover cheese, using toothpicks to secure the ends, if needed.
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Dip chicken into egg wash, then breadcrumbs and transfer to a work surface.
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Spray both sides of the chicken with oil and transfer to the air fryer basket, in batches.
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Cook about 14 to 16 minutes, turning halfway until the chicken is cooked through in the center.
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Remove toothpicks before eating.
Nutrition
- Calories: 536.30kcal
- Fat: 27.79g
- Saturated Fat: 7.29g
- Trans Fat: 0.24g
- Monounsaturated Fat: 12.59g
- Polyunsaturated Fat: 5.62g
- Carbohydrates: 16.53g
- Fiber: 0.91g
- Sugar: 1.30g
- Protein: 52.45g
- Cholesterol: 191.14mg
- Sodium: 670.89mg
- Calcium: 86.29mg
- Potassium: 669.63mg
- Iron: 3.21mg
- Vitamin A: 127.49µg
- Vitamin C: 33.09mg
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