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broccoli chicken

A delicious baked or air-fried broccoli-filled chicken roll-up, perfect for a healthy dinner.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4
Cuisine: Chinese
Calories: 120
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 2 cups finely chopped broccoli florets
  • 4 oz boneless skinless chicken breasts
  • 1 large egg
  • 2 teaspoons water
  • 0.75 cup whole wheat seasoned breadcrumbs
  • 2 slices cheddar cheese, cut in half
  • 0.75 teaspoon kosher salt
  • 1 spray olive oil
  • 4 skewers toothpicks

Method
 

Preparation Steps
  1. Preheat oven to 425F and line a baking sheet with parchment paper. Spray with oil.
  2. Microwave broccoli with 1 tablespoon water, cover, and cook 1 minute until soft. Drain and season with 1/4 teaspoon salt.
  3. In a small bowl, beat the egg with water; set aside. Place breadcrumbs in a separate bowl.
  4. Pound chicken breasts thin if necessary. Season both sides with 1/4 teaspoon salt. Place half a slice of cheese and 2 tablespoons broccoli on each piece.
  5. Roll the chicken around the fillings and secure with toothpicks.
  6. Dip the rolled chicken into the egg wash, then coat with breadcrumbs. Place on baking sheet, spray with oil.
  7. Bake for about 25 minutes until cooked through. Remove toothpicks before serving.

Notes

Feel free to serve with a side of rice or salad for a complete meal.