• On Oct, 10, 2024
•  ladyrecipes
•  Recipes

430 Cals 62 Protein 10 Carbs 15 Fats
PREP TIME:
10 mins
COOK TIME:
25 mins
TOTAL TIME:
35 mins
YIELD:4 SERVINGS
COURSE:Dinner
CUISINE:American
Broccoli and Cheese Stuffed Chicken are filled with cheddar and broccoli, then rolled up, breaded and baked in the oven or air fryer!
INGREDIENTS
2 cups finely chopped broccoli floret
8 thin chicken breast cutlets, about 3 to 4 ounces each
1 large egg
2 teaspoons water
3/4 cup whole wheat or gluten-free seasoned breadcrumbs
4 slices cheddar cheese, cut in half 3 oz
3/4 teaspoon kosher salt
olive oil spray
toothpicks
INSTRUCTIONS
OVEN DIRECTIONS:
Preheat oven to 425F. Spray a sheet pan with oil.
Place broccoli in the microwave with 1 tablespoon water, cover and cook 1 minute until soft. Drain and season with 1/4 teaspoon salt.
In a small bowl, combine egg, water and a little salt and beat with a fork; set aside. Fill a second bowl with breadcrumbs.
If the chicken isn’t 1/4-inch thin, pound it thin with wax paper and a mallet. Season both sides of the chicken with 1/2 teaspoon salt. Place a 1/2 slice cheese in the center of the chicken and top with 2 tablespoons broccoli.
Roll the chicken around to completely cover cheese, using toothpicks to secure the ends, if needed.
Dip chicken into egg wash, then breadcrumbs and transfer to a sheet pan. Spray both sides of the chicken with oil and bake about 25 minutes, until cooked. Remove toothpicks and eat.
AIR FRYER RECIPE:
Preheat air fryer to 400F. Spray a sheet pan with oil.
Place broccoli in the microwave with 1 tablespoon water, cover and cook 1 minute until soft. Drain and season with 1/4 teaspoon salt.
In a small bowl, combine egg, water and a little salt and beat with a fork; set aside. Fill a second bowl with breadcrumbs.
If the chicken isn’t thin enough to easily roll, pound it thin with wax paper and a mallet. Season both sides of the chicken with 1/2 teaspoon salt. Place a 1/2 slice cheese in the center of the chicken and top with 2 tablespoons broccoli.
Roll the chicken around to completely cover cheese, using toothpicks to secure the ends, if needed.
Dip chicken into egg wash, then breadcrumbs and transfer to a work surface. Spray both sides of the chicken with oil and transfer to the air fryer basket, in batches. Cook about 14 to 16 minutes, turning halfway until the chicken is cooked through in the center. Remove toothpicks before eating.
Serving: 2pieces, Calories: 430kcal, Carbohydrates: 10g, Protein: 62g, Fat: 15g, Saturated Fat: 6g, Cholesterol: 10mg, Sodium: 700mg, Fiber: 2.5g, Sugar: 2gBlue Smart Points:4Green Smart Points:1Purple Smart Points:1Points +:10