Vegetable Chicken Roll Ups

5 from 1 vote

Vegetable Chicken Roll Ups

These quick and easy chicken roll-ups are stuffed with colorful vegetables, pan-seared, and then cooked in a sweet-savory homemade honey garlic sauce.

Prep Time15

Cook Time30

Total Time45

Course: Dinner

Cuisine: Asian

Keyword: chicken roll ups

Servings: servings

Author: Katerina Petrovska

Ingredients

FOR THE CHICKEN

4 boneless skinless chicken breasts
salt and freshly ground black pepper to taste
1 tablespoon olive oil
2 colored bell peppers cut into thin strips
2 carrots halved and cut into thin strips
handful sugar snap peas
handful green beans

FOR THE SAUCE

4 garlic cloves minced
½ cup honey
¼ cup soy sauce or liquid aminos
¼ cup ketchup I use low-sodium sugar free ketchup
½ teaspoon dried oregano
2 tablespoons chopped fresh parsley
½ tablespoon toasted sesame seeds

Instructions

Prep. Preheat the oven to 350ºF.
Flatten the chicken. Cut the chicken breasts in half longwise, then pound them to ¼-inch thickness and season with salt and pepper.
Fill and roll. Top each chicken piece with a small handful of the prepared vegetables. Roll up the chicken, wrapping tightly, and secure the ends with toothpicks.
Sear. Heat the olive oil in a large oven-safe skillet. Add the chicken bundles to the hot oil and cook over medium-high heat for about 1 to 2 minutes per side, or until lightly browned.
Prepare the honey garlic sauce. In a mixing bowl, combine the minced garlic, honey, soy sauce, ketchup, and oregano; whisk until thoroughly combined.
Put it all together. Remove the skillet from the heat. If you have some extra prepared veggies, arrange them around the chicken. Pour the prepared honey-garlic sauce over the chicken.
Bake. Transfer the skillet to the oven and bake the roll-ups for 15 minutes. Remove from oven, flip the chicken over, and return to oven for 10 more minutes.
Serve. Remove the chicken rollups from the oven. Garnish with parsley and sesame seeds. Serve with rice, brown rice, or quinoa.

Nutrition