Description
A delicious and healthy chicken roll-up recipe with honey garlic sauce and colorful vegetables.
Ingredients
- 4 boneless skinless chicken breasts
- to taste salt and freshly ground black pepper
- 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
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Preheat the oven to 350ºF.
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Flatten the chicken. Cut the chicken breasts in half longwise, then pound them to ¼-inch thickness and season with salt and pepper.
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Top each chicken piece with a small handful of the prepared vegetables. Roll up the chicken, wrapping tightly, and secure the ends with toothpicks.
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Heat the olive oil in a large oven-safe skillet. Add the chicken bundles to the hot oil and cook over medium-high heat for about 1 to 2 minutes per side, or until lightly browned.
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In a mixing bowl, combine the minced garlic, honey, soy sauce, ketchup, and oregano; whisk until thoroughly combined.
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Remove the skillet from the heat. If you have some extra prepared veggies, arrange them around the chicken. Pour the prepared honey-garlic sauce over the chicken.
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Transfer the skillet to the oven and bake the roll-ups for 15 minutes. Remove from oven, flip the chicken over, and return to oven for 10 more minutes.
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Remove the chicken rollups from the oven. Garnish with parsley and sesame seeds. Serve with rice, brown rice, or quinoa.
Notes
- This dish pairs well with any type of rice or quinoa for a complete meal.
- For added flavor, marinate the chicken in the honey garlic sauce for an hour before cooking.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 roll-up
- Calories: 300
- Sugar: 12g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 2g
- Protein: 25g
- Cholesterol: 75mg