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Veggie Chicken Breast Rolls

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Veggie Chicken Breast Rolls
  • Prep 25 min
  • Total 45 min
  • Ingredients 9
  • Servings 4
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An extra-easy dinner with a few ingredients from your pantry.

Ingredients

Marinade

  • 1 tablespoon balsamic vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon toasted sesame oil

Chicken and Veggies

  • 4 boneless skinless chicken breasts
  • 1/3 cup 2 1/2x1/4-inch strips jicama
  • 1/2 red bell pepper, stemmed, seeded and cut into 2 1/2x1/4-inch strips
  • 1/2 green bell pepper, stemmed, seeded and cut into 2 1/2x1/4-inch strips
  • 2 teaspoons olive oil
  • 1/4 teaspoon salt, if desired

Directions

  • 1
    In small bowl, mix Marinade ingredients. Set aside 2 tablespoons marinade for step 4. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/3 inch. Cut each breast in half lengthwise.
  • 2
    Brush both sides of chicken pieces with remaining marinade. Place assorted vegetables on each piece. Starting at short end, roll up. Use string or toothpick to secure chicken pieces.
  • 3
    In 12-inch nonstick skillet, heat olive oil over medium heat. Add chicken breast rolls; cook until brown on all sides, turning rolls frequently. Reduce heat; cover. Cook 18 to 22 minutes longer or until chicken is no longer pink in center.
  • 4
    Pour reserved marinade over rolls; sprinkle with salt.

Expert Tips

  • tip 1
    Serve with a spring salad or your favorite rice.
  • tip 2
    Want a substitute for jicama? Make a colorful mix of yellow, green and red bell peppers instead.
  • tip 3
    Use remaining vegetables on a spring salad.

Nutrition Information

250 Calories, 10g Total Fat, 37g Protein, 3g Total Carbohydrate, 2g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
250
Calories from Fat
90
Total Fat
10g
15%
Saturated Fat
2g
11%
Trans Fat
0g
Cholesterol
100mg
34%
Sodium
380mg
16%
Potassium
380mg
11%
Total Carbohydrate
3g
1%
Dietary Fiber
1g
5%
Sugars
2g
Protein
37g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
30%
30%
Calcium
2%
2%
Iron
8%
8%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 5 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
0
*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

  • An extra-easy dinner with a few ingredients from your pantry.
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