Chicken Roll Ups with Broccoli and Cheese Recipe

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Javier Webb Modified: July 12, 2022
Chicken Roll Ups with Broccoli and Cheese Recipe

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.

Preparation: 10 minutes
Cooking: 25 minutes
Total: 35 minutes

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:

  1. Preheat oven to 425 degrees F. Spray a sheet pan with oil.

  2. Place broccoli in the microwave with 1 tablespoon water, cover and cook 1 minute until soft.

  3. Drain and season with 1/4 teaspoon salt.

  4. In a small bowl, combine egg, water and a little salt and beat with a fork; set aside. Fill a second bowl with breadcrumbs.

  5. If the chicken isn’t 1/4-inch thin, pound it thin with wax paper and a mallet.

  6. Season both sides of the chicken with 1/2 teaspoon salt.

  7. Place a 1/2 slice cheese in the center of the chicken and top with 2 tablespoons broccoli.

  8. Roll the chicken around to completely cover cheese, using toothpicks to secure the ends, if needed.

  9. Dip chicken into egg wash, then breadcrumbs and transfer to a sheet pan.

  10. Spray both sides of the chicken with oil and bake about 25 minutes, until cooked. Remove toothpicks and eat.

Air Fryer Recipe:

  1. Preheat air fryer to 400 degrees F. Spray a sheet pan with oil.

  2. Place broccoli in the microwave with 1 tablespoon water, cover and cook 1 minute until soft.

  3. Drain and season with 1/4 teaspoon salt.

  4. In a small bowl, combine egg, water and a little salt and beat with a fork; set aside. Fill a second bowl with breadcrumbs.

  5. If the chicken isn’t thin enough to easily roll, pound it thin with wax paper and a mallet.

  6. Season both sides of the chicken with 1/2 teaspoon salt.

  7. Place a 1/2 slice cheese in the center of the chicken and top with 2 tablespoons broccoli.

  8. Roll the chicken around to completely cover cheese, using toothpicks to secure the ends, if needed.

  9. Dip chicken into egg wash, then breadcrumbs and transfer to a work surface.

  10. Spray both sides of the chicken with oil and transfer to the air fryer basket, in batches.

  11. Cook about 14 to 16 minutes, turning halfway until the chicken is cooked through in the center.

  12. 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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