Chicken and Zucchini Roll-Ups ($10 Meal)

The recipe Chicken and Zucchini Roll-Ups ($10 Meal) can be made in about 5 minutes. For $2.6 per serving, this recipe covers 27% of your daily requirements of vitamins and minerals. This recipe serves 4. One serving contains 619 calories, 39g of protein, and 21g of fat. 11 person have made this recipe and would make it again. It is brought to you by The Hungry House Wife. If you have pepper, egg, oil, and a few other ingredients on hand, you can make it. All things considered, we decided this recipe deserves a spoonacular score of 81%. This score is excellent. Similar recipes are Cheesy Chicken & Broccoli Zucchini Roll-ups, Zucchini Pesto Roll Ups, and Zucchini Lasagna Roll-Ups.

Servings: 4

Preparation duration: 5 minutes

 

Ingredients:

½ cup Bread Crumbs

1 Egg

2 cloves garlic, minced

½ teaspoon Garlic Powder

1 bag (16 oz.) My Essentials Frozen Green Beans, cooked to package directions

1 cup My Essentials 4 Cheese Italian Blend Shredded Cheese

2½ tablespoons oil, divided

½ teaspoon Onion Powder

¼ teaspoon pepper

1 box Hannaford Rice & Vermicelli Mix Chicken Flavored, cooked to package directions

1 pound boneless skinless chicken breasts, 3 breasts

1 zucchini, finely chopped

Equipment:

frying pan

oven

whisk

toothpicks

Cooking instruction summary:

Preheat oven to 350.In a medium skillet over medium heat, add ½ tablespoon oil.Add the zucchini, salt and pepper and cook for 5 minutes.Stir in the garlic and cook for an additional minute.Remove the zucchini mixture and allow to cool while you prep the chicken.Place the chicken in-between 2 pieces of plastic and pound the chicken to ¼” thickness.Mix together the bread crumbs, onion powder and garlic powder in a shallow plate.In another shallow plate whisk the egg.Add the cheese to the cooled zucchini, mix and evenly divide over the chicken breasts.Roll the chicken breast up into a roll and secure with toothpicks.Roll the chicken into the egg and allow excess to drip off.Roll in the bread crumbs.In a medium oven proof skillet, heat 2 tablespoons oil over medium heat.Add the chicken and cook for 4 minutes per side.Place the chicken in the oven and cook for 35 minutes.Slice the chicken into coin shaped and serve with the rice and green beans.

 

Step by step:


1. Preheat oven to 350.In a medium skillet over medium heat, add ½ tablespoon oil.

2. Add the zucchini, salt and pepper and cook for 5 minutes.Stir in the garlic and cook for an additional minute.

3. Remove the zucchini mixture and allow to cool while you prep the chicken.

4. Place the chicken in-between 2 pieces of plastic and pound the chicken to ¼” thickness.

5. Mix together the bread crumbs, onion powder and garlic powder in a shallow plate.In another shallow plate whisk the egg.

6. Add the cheese to the cooled zucchini, mix and evenly divide over the chicken breasts.

7. Roll the chicken breast up into a roll and secure with toothpicks.

8. Roll the chicken into the egg and allow excess to drip off.

9. Roll in the bread crumbs.In a medium oven proof skillet, heat 2 tablespoons oil over medium heat.

10. Add the chicken and cook for 4 minutes per side.

11. Place the chicken in the oven and cook for 35 minutes.Slice the chicken into coin shaped and serve with the rice and green beans.


Nutrition Information:

Quickview
619k Calories
39g Protein
21g Total Fat
68g Carbs
28% Health Score
Limit These
Calories
619k
31%

Fat
21g
33%

  Saturated Fat
3g
19%

Carbohydrates
68g
23%

  Sugar
5g
6%

Cholesterol
119mg
40%

Sodium
413mg
18%

Get Enough Of These
Protein
39g
78%

Selenium
52µg
75%

Vitamin B3
13mg
70%

Vitamin B6
1mg
58%

Phosphorus
435mg
44%

Manganese
0.81mg
40%

Vitamin C
24mg
30%

Vitamin K
26µg
25%

Potassium
859mg
25%

Vitamin B2
0.39mg
23%

Vitamin B1
0.35mg
23%

Vitamin B5
2mg
23%

Fiber
5g
21%

Magnesium
81mg
20%

Vitamin A
974IU
19%

Folate
75µg
19%

Iron
3mg
17%

Vitamin E
2mg
16%

Calcium
157mg
16%

Zinc
1mg
13%

Copper
0.23mg
12%

Vitamin B12
0.37µg
6%

Vitamin D
0.33µg
2%

covered percent of daily need
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Food Trivia

The Arabs invented caramel.

Food Joke

Four surgeons were taking a coffee break and were discussing their work. The first said, "I think accountants are the easiest to operate on. You open them up and everything inside is numbered." The second said, "I think librarians are the easiest to operate on. You open them up and everything inside is in alphabetical order." The third said, "I like to operate on electricians. You open them up and everything inside is color-coded." The fourth one said, "I like to operate on lawyers. They're heartless spineless, gutless, and their heads and their ass are interchangeable."

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