Broccoli Cheddar Chicken Rollups

Introduction

When it comes to family dinners, finding a recipe that is both delicious and nutritious can sometimes feel like a challenge. Recently, I stumbled upon a gem: Broccoli Cheddar Chicken Rollups. This dish not only captures the flavors of cheesy goodness and tender chicken but also sneaks in some healthy greens, making it a perfect weeknight meal that my entire family enjoys. My kids love the crispy coating, while my husband and I appreciate the hearty filling of broccoli and cheese. This recipe has quickly become a favorite in our household, and I’m excited to share it with you!

Ingredients

• 3 1/2 cups broccoli (525g), finely chopped
• 2 cups shredded cheddar cheese (200g)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 8 ounces cream cheese (225g), softened
• 3 chicken breasts
• Salt and pepper to taste
• 14 ounces cheddar crackers (390g), crushed
• 1 cup all-purpose flour (125g)
• 2 eggs

Instructions

1. Prepare Broccoli Mixture

Start by microwaving 1 1/2 cups of broccoli for about 1 minute. This quick step will soften the broccoli just enough to blend seamlessly with the other ingredients. In a large bowl, combine the steamed broccoli with 2 cups of shredded cheddar cheese, 1 teaspoon of garlic powder, 1 teaspoon of onion powder, and 8 ounces of softened cream cheese. Mix everything well until you have a creamy and cheesy broccoli mixture.

2. Prepare Chicken

Next, take your 3 chicken breasts and butterfly them carefully. This means slicing them horizontally to create a pocket for the filling. Season the inside and outside of the chicken breasts with salt and pepper to enhance the flavor.

3. Assemble Rollups

Place a generous scoop of the broccoli cheddar mixture onto each chicken cutlet. Carefully roll up the chicken around the filling, ensuring the broccoli mixture is securely inside. To keep everything intact, use toothpicks to secure the rolls.

4. Prepare Breading

For the coating, crush 14 ounces of cheddar crackers into a coarse texture using a food processor or by placing them in a zip-top bag and crushing them with a rolling pin. Set up your breading station: place 1 cup of all-purpose flour in one bowl, whisk 2 eggs in another, and keep your crushed cheddar crackers in a third bowl.

5. Bread Chicken

Now it’s time to coat your chicken rollups. Start by coating each roll in the flour, shaking off any excess. Then dip it into the egg mixture, ensuring it’s well coated. Finally, roll it in the crushed cheddar crackers, pressing gently to adhere the crumbs to the chicken.

6. Bake

Preheat your oven to 325°F (165°C). Line a baking sheet with parchment paper to prevent sticking. Place the chicken rollups on the prepared baking sheet and bake for 40-45 minutes, or until the chicken is cooked through and the coating is golden and crispy.

7. Serve

Once done, let the chicken cool slightly before removing the toothpicks. Slice the rollups to reveal the cheesy broccoli filling and serve warm. Enjoy your delicious creation!

Nutrition Facts

• Servings: 6
• Calories per serving: 450
• Total Fat: 28g
• Saturated Fat: 12g
• Trans Fat: 0g
• Cholesterol: 150mg
• Sodium: 900mg
• Total Carbohydrates: 30g
• Dietary Fiber: 2g
• Sugars: 2g
• Protein: 30g

Preparation Time

• Prep Time: 20 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour 5 minutes

How to Serve

• Slice the rollups into rounds for a beautiful presentation.
• Serve with a side salad for added freshness.
• Pair with your favorite dipping sauce, like ranch or barbecue.
• Offer additional steamed broccoli or veggies on the side for a complete meal.
• Garnish with fresh herbs, such as parsley or chives, for an extra touch.

Additional Tips

1. Make Ahead: Prepare the broccoli mixture and chicken rollups a day in advance and store them in the refrigerator. Bake just before serving.
2. Freezing: These rollups freeze well. Wrap them individually in plastic wrap and store in an airtight container for up to 3 months.
3. Cheese Variation: Try mixing different types of cheese, such as Monterey Jack or mozzarella, for a different flavor profile.
4. Gluten-Free Option: Substitute the all-purpose flour with a gluten-free flour blend and use gluten-free crackers.
5. Add Spice: For a kick, mix in some crushed red pepper flakes into the broccoli mixture.

Recipe Variations

• Vegetarian Version: Replace chicken with eggplant or zucchini slices for a vegetarian option.
• Add Bacon: For a smoky flavor, add cooked bacon bits to the broccoli mixture.
• Spicy Twist: Incorporate diced jalapeños or a dash of hot sauce for heat.
• Different Greens: Swap out broccoli for spinach or kale, adjusting cooking time as necessary.

Serving Suggestions

• Serve alongside a creamy garlic mashed potato or a fresh green salad.
• Accompany with a zesty lemon wedge for a refreshing contrast.
• Pair with a light white wine, like Chardonnay, for an elegant meal.

Freezing and Storage

• Refrigeration: Store any leftovers in an airtight container in the fridge for up to 3 days.
• Freezing: Freeze uncooked rollups before baking. When ready to eat, bake from frozen, adding an additional 10 minutes to the cooking time.

FAQ Section

1. Can I use frozen broccoli?
   Yes, just ensure it’s thawed and well-drained before mixing.
2. How do I know when the chicken is done?
   The internal temperature should reach 165°F (75°C) when fully cooked.
3. Can I bake these rollups in advance?
   Yes, you can bake them and reheat in the oven for 10-15 minutes at 350°F (175°C).
4. What can I substitute for cream cheese?
   Neufchâtel cheese or Greek yogurt can work as alternatives.
5. Can I use other types of cheese?
   Absolutely! Feel free to experiment with your favorite cheeses.
6. What type of chicken is best for this recipe?
   Boneless, skinless chicken breasts work best due to their flatness and tenderness.
7. Is there a way to make this recipe dairy-free?
   Use dairy-free cheese alternatives and omit the cream cheese.
8. Can I grill these instead of baking?
   Yes, grilling is a great option, just ensure the rollups are securely rolled and use medium heat.
9. What sides pair well with this dish?
   Consider roasted vegetables, rice pilaf, or a mixed green salad.
10. How can I make this recipe spicier?
    Add hot sauce or red pepper flakes to the broccoli mixture before assembling.

Conclusion

Broccoli Cheddar Chicken Rollups are a delightful and satisfying dish that marries health and flavor in a fun, appealing way. With simple ingredients and straightforward steps, this recipe is perfect for both busy weeknights and special family gatherings. The combination of crispy, cheesy, and savory elements will have everyone coming back for seconds. I hope you enjoy making these as much as my family does!

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