Chicken breast, a type of lean meat (which is a November Foods of the Month) is an inexpensive and satisfying dinner protein. However, plain chicken breast can get a little boring, so liven up this staple with veggies and low-fat cheeses inside the chicken!
Chicken roll-ups are kid and adult friendly all-in-one dinner alternatives. Simply buy thin cut chicken breasts (or use a meat pounder to make regular chicken breasts thinner), fill with your favorite toppings, roll up, and bake! Here are a few of our favorite “insides” for chicken roll-ups
Chicken Lasagna Roll-ups – Combine 1/2 cup low-fat ricotta cheese, 1 package of frozen spinach, an egg, parmesan cheese, and salt and pepper to taste. Scoop about 2 tbsp. of the spinach mixture onto the flattened chicken breasts, then lay them on a baking pan, seam side down. Top with tomato sauce and low-fat mozarella cheese. Bake in the oven at 400 degrees for 35 minutes and serve hot.
Mexican Style Chicken Roll-ups – Combine one chopped green pepper, 1/2 jalapeno pepper, low-fat pepper jack cheese, and 2 tbsp. of low-fat cream cheese. Scoop 2 tbsp. of the mixture onto the chicken breats, roll up and place on a baking sheet seam side down. Bake in the oven at 400 degrees for 35 minutes. Serve with tomato salsa and black beans for a filling meal.
Zucchini Chicken Roll-ups – Chop zucchini into very small pieces and toss with your favorite shredded cheese. Scoop about 2 tbsp. of the zucchini and cheese mixture onto the chicken breasts, roll up, and secure with a toothpick. Next, crack one egg (slightly beaten) into one bowl, and use another bowl to fill with 1 cup whole wheat breadcrumbs. Dip the chicken roll-up into the egg, then dip it into the breadcrumbs. Bake at 400 degrees for 35 minutes until the chicken is no longer pink. See below for the final product!
