Honey Garlic Chicken and Vegetables Rollups
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
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.