Chicken Roll-Ups

Serves: 6

6 large boneless chicken breasts, skinned
6 small carrots, peeled and cut into very thin strips
3 small parsnips, peeled and cut into very thin strips
6 green beans, trimmed and cut into very thin strips
½ cup soy sauce 125 mL
½ cup water 125 mL
2 Tbsp rice wine vinegar 30 mL
2 Tbsp dry white wine 30 mL
2 Tbsp brown sugar 30 mL
2 Tbsp cornstarch 30 mL
¼ cup dry, seasoned bread crumbs 50 mL

Preparation:

1. Place chicken between two pieces of wax paper; pound to flatten.
2. Blanch vegetables in boiling water about 3 minutes; drain well.
3. Evenly divide vegetable strips onto chicken so that vegetables are visible both ends of each piece. Roll up and place seam-side-down in shallow baking dish just large enough to hold roll-ups.
4. Combine soy sauce, water, vinegar, wine, brown sugar and cornstarch; pour over chicken.
5. Refrigerate, covered, 1 hour.
6. Sprinkle chicken with seasoned bread crumbs. Cover and bake at 350°F (180°C) oven about 20 minutes.
7. To brown crumbs, remove cover and continue baking about 10 minutes or until chicken is cooked and vegetables are tender.

Per serving:
calories 22
protein 29 g
fat 1.8 g
carbohydrate 22.1 g

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Chicken Roll-Ups

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