Chicken Zucchini Roll Ups

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Kids and adults love these Chicken Zucchini Roll Ups! They’re not only filled with delicious flavors, but they’re also super easy to make. In less than 30 minutes, they’re ready to eat! The kids can help you roll them up, making them a fun (and healthy) activity for the entire family. Even better, these roll-ups taste great whether you eat them on their own for lunch or with a side salad or quinoa for dinner. They also make a quick-and-easy snack, especially on busy weekend days.

Some snacks are good at room temperature, and you can undoubtedly enjoy these delectable Chicken Zucchini Roll Ups that way. But, we think they’re best eaten as soon as you cook them. When they’re still very warm, the cheese is perfectly stringy and melted. It’s almost like eating a pizza, except without the carb-loaded crust! Zucchini doesn’t contain any fat, and it’s also rich in fiber. It’s also loaded up with healthy amounts of vitamins and minerals, making it the perfect combination for the chicken (which is an excellent source of lean protein).

The Secret to Rolling The Chicken

We mentioned earlier that this is an easy recipe to make with the entire family, but it can be frustrating if the chicken is too thick. It all starts with making the chicken breasts as thin as possible. Sometimes, you can find chicken cutlets at the grocery store, or you can ask your butcher to butterfly and flatten out the chicken. If neither of those are options, don’t fear: it’s easy (and fun) to do it at home!

Start by cutting the chicken breasts in half crosswise. That will give you two, flatter pieces of chicken that are the same shape as the original breast. Then, place a piece of plastic wrap on the top and the bottom of each breast and pound away. If you have a meat mallet, use the flat side (or, you can use a heavy-bottomed pan, just make sure you wash it afterward).

You want to use gentle (but firm) strokes, moving from the center out toward the edges. It might take some time at first, but after a minute you’ll notice the chicken is much flatter than it was before. Now, the chicken will be so much easier to roll up!

Serving Chicken Zucchini Roll Ups

Once you’ve cooked your Chicken Zucchini Roll Ups, it’s up to you to choose how to serve them! If we’re eating these for lunch or dinner, we typically leave the chicken whole and serve each roll with a fork and a knife. You could make a side salad, brown rice, or quinoa to go alongside the roll if you like.

When serving these as a snack, we like slicing each roll into four or six pieces. That not only creates bite-sized pieces that are easier to snack upon, but it also displays the beautiful colors inside the roll. Slice the roll in half before slicing it half again (or, into three pieces). Then, set the rolls on their side and place them on a platter. You can stick a toothpick into each piece for easy eating if you’re serving them at a party.

Chicken Zucchini Roll Ups

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

1 cup each

Chicken Zucchini Roll Ups

Yield: 4 Servings | Serving Size: 1 Roll | Calories: 297 | Total Fat: 17 g | Saturated Fat: 6 g | Carbohydrates: 13 g | Fiber: 2 g | Sugar: 3 g | Protein: 23 g | Cholesterol: 61 mg | Sodium: 472 mg | SmartPoints (Freestyle): 7

Ingredients

  • 2 (4 to 6 ounce) boneless and skinless chicken breast, cut in half and pounded thin
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 2 zucchini, thinly sliced with a mandoline
  • 4 slices fat free provolone cheese
  • 8 toothpicks or food sticks
  • 1/2 cup breadcrumbs
  • 2 tablespoons sunflower oil

Instructions

  1. On a plate, season the chicken with the salt and pepper.
  2. Lay the chicken on a plate one at a time then place slices of zucchini and cheese on top. Roll together then close with a toothpick. Do the same thing with the remaining pieces.
  3. Dredge the chicken rolls with the breadcrumbs. Shake off the excess.
  4. Over medium heat, on a large saucepan, warm up the oil. When the oil is hot, brown the chicken rolls uniformly.
  5. When the chicken rolls are cooked through, slice to smaller pieces or leave them as they are.
  6. Serve while hot.
https://skinnyms.com/chicken-zucchini-roll-ups/

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2 Comments on "Chicken Zucchini Roll Ups"

  1. MAGGIE  March 7, 2019

    Can these be baked? All the cheese would probably melt out, right?
    Maggie

    Reply
    • Chef Sallie  March 7, 2019

      Hi Maggie, yes you can bake them. Keep in mind, that not only will the cheese be more “gooey”, but the breadcrumb coating may not be as crispy as it would be if you cooked the roll-ups on the stovetop. To help with this, spray the roll-ups with a small amount of cooking spray. Bake at 350-375 for 20-25 minutes. Check about halfway through cooking time to be sure the chicken is cooking evenly, and re-position on the pan as needed to ensure even browning of the breadcrumbs. Hope this helps!

      Reply

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