Description
Vegetable Chicken Roll Ups are a flavorful and healthy dish that combines tender chicken breast and fresh vegetables in a sweet garlic sauce. Perfect for a quick dinner!
Ingredients
Scale
- 4 boneless skinless chicken breasts
- salt and freshly ground black pepper, to taste
- 1 tablespoon olive oil
- 2 colored bell peppers, cut into thin strips
- 2 carrots, halved and cut into thin strips
- handful sugar snap peas
- handful green beans
- 4 garlic cloves, minced
- ½ cup honey
- ¼ cup soy sauce, or liquid aminos
- ¼ cup ketchup, i use low-sodium sugar free ketchup
- ½ teaspoon dried oregano
- 2 tablespoons chopped fresh parsley
- ½ tablespoon toasted sesame seeds
Instructions
- Preheat the oven to 350ºF.
- Cut the chicken breasts in half lengthwise and pound them to ¼-inch thickness, seasoning with salt and pepper.
- Top each chicken piece with a small handful of the prepared vegetables and roll up, securing with toothpicks.
- Heat olive oil in a large oven-safe skillet and sear the chicken bundles for about 1 to 2 minutes per side until lightly browned.
- In a bowl, combine minced garlic, honey, soy sauce, ketchup, and oregano, whisking until well mixed.
- Remove the skillet from heat, arrange any extra veggies around the chicken, and pour the honey-garlic sauce over everything.
- Transfer the skillet to the oven and bake for 15 minutes; flip the chicken and bake for 10 more minutes.
- Once baked, remove the chicken roll-ups, garnish with parsley and sesame seeds, and serve with rice or quinoa.
Notes
Ensure chicken is evenly pounded for consistent cooking.
Feel free to substitute vegetables based on what you have on hand.
This dish can be prepared ahead of time and baked just before serving.
Nutrition
- Serving Size: 1 roll up
- Calories: 320
- Sugar: 18g
- Sodium: 550mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 24g
- Cholesterol: 75mg