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Honey Garlic Chicken and Vegetables Rollups - Quick and easy chicken breast rollups stuffed with colorful vegetables and cooked in an amazing honey garlic sauce.

Honey Garlic Chicken and Vegetables Rollups

Katerina | Diethood
Honey Garlic Chicken and Vegetables Rollups - Quick and easy chicken breast rollups stuffed with colorful vegetables and cooked in an amazing honey garlic sauce.
Servings : 4 Serves
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins

Ingredients
  

FOR THE CHICKEN
  • 4 boneless skinless chicken breasts
  • 1 tablespoon olive oil
  • 2 colored bell peppers cut into thin strips
  • 2 carrots , halved and cut into thin strips
  • sugar snap peas
  • green beans
  • salt and fresh ground pepper , to taste
FOR THE SAUCE
  • 4 garlic cloves , minced
  • 1/2 cup honey
  • 1/4 cup liquid aminos
  • 1/4 cup low sodium ketchup
  • 1/2 teaspoon dried oregano
  • 2 tablespoons fresh parsley
  • 1/2 tablespoon toasted sesame seeds

Instructions
 

  • Preheat oven to 350F.
  • Cut chicken breasts in half and pound to a 1/4-inch thickness.
  • Top chicken with a small handful of the prepared vegetables.
  • Roll up the chicken, wrapping tightly, and secure ends with toothpicks.
  • Heat olive oil in a stovetop AND oven safe large skillet.
  • Add prepared chicken breasts to hot oil and cook over medium-high heat for about 6 minutes, or until lightly browned on all sides.
In the meantime, prepare the honey garlic sauce.
  • In a mixing bowl combine minced garlic, honey, liquid aminos, ketchup, and oregano; whisk until thoroughly combined.
  • Remove chicken from heat.
  • If you have some extra prepared veggies, arrange them around the chicken.
  • Pour prepared honey garlic sauce over chicken.
  • Transfer to oven and bake for 15 minutes; remove from oven, flip the chicken over, and return to oven for 10 more minutes.
  • Remove from oven.
  • Garnish with parsley and sesame seeds.
  • Serve with brown rice or quinoa.

Nutrition

Calories: 399 kcal | Carbohydrates: 55 g | Protein: 30 g | Fat: 7 g | Saturated Fat: 1 g | Cholesterol: 72 mg | Sodium: 1246 mg | Potassium: 966 mg | Fiber: 5 g | Sugar: 46 g | Vitamin A: 8245 IU | Vitamin C: 124.5 mg | Calcium: 90 mg | Iron: 3.2 mg | Net Carbs: 50 g

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

Course: Dinner
Cuisine: Asian
Keyword: chicken breast recipe, garlic chicken, honey chicken, vegetables