Pampered Chef Asian Grilled Chicken Rolls
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Glaze3 tbsp (45 mL) honey2 tbsp (30 mL) soy sauce1 tbsp (15 mL) rice vinegar1 garlic clove, pressed1 tbsp (15 mL) Asian Seasoning MixChicken Rolls12 chicken tenders (about 1 1/2 lb/750 g)1 tbsp (15 mL) Asian Seasoning Mix2 tbsp (30 mL) soy sauce2 large carrots, peeled2 medium zucchiniRice1 1/2 cups (375 mL) uncooked jasmine rice3 cups (750 mL) water2 green onions with tops (about 1/2 cup/125 mL sliced)
Prepare grill for direct cooking over medium-high heat. For glaze, whisk together ingredients in Small Batter Bowl. Microwave, uncovered, on HIGH 1-2 minutes until mixture comes to a boil and is slightly thickened. Set glaze aside for serving.
For rolls, flatten chicken to an even 1/4-in. (6-mm) thickness using flat side of Meat Tenderizer. Combine chicken tenders, seasoning mix and soy sauce in Stainless (4-qt./4-L) Mixing Bowl; stir to coat.
Cut carrots and zucchini into long ribbons using Vegetable Peeler. For each roll, stack a wide carrot ribbon, zucchini ribbon and chicken tender. Roll up and secure with wooden pick. Repeat with additional carrot and zucchini ribbons and remaining chicken tenders. Spray rolls with vegetable oil using Kitchen Spritzer. Thinly slice remaining carrot and zucchini ribbons crosswise to measure about 1 cup (250 mL).
For rice, combine rice, water, remaining vegetables and green onions in Rice Cooker Plus. Microwave according to package directions. Meanwhile, grill rolls, chicken end down, 3 minutes or until grill marks appear. Turn over using BBQ Tongs and grill 2-4 minutes or until Digital Pocket Thermometer registers 170°F (77°C) when inserted into center of each roll through side.
To serve, divide rice among serving plates; top with rolls and drizzle with glaze.
Yield:
4 servings
Nutrients per serving:
Calories 370 (2% from fat), Total Fat 1 g, Saturated Fat 0 g, Cholesterol 100 mg, Carbohydrate 48 g, Protein 45 g, Sodium 1060 mg, Fiber 3 g
U.S. Diabetic exchanges per serving:
2 starch, 1 fruit, 1 vegetable, 5 low-fat meat (3 carb)
Cook's Tips:
Stack a wide carrot ribbon, then a zucchini ribbon and a chicken tender, then roll it up wide end first and secure with a wooden pick. When grilling, stand rolls up and place them onto the grid of the grill, chicken end down. This prevents the vegetables from sticking to the grill grid and tearing.
If desired, 1 tsp (5 mL) grated fresh gingerroot and an additional garlic clove, pressed, can be substituted for the Asian Seasoning Mix.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user LBLAKEY.
For rolls, flatten chicken to an even 1/4-in. (6-mm) thickness using flat side of Meat Tenderizer. Combine chicken tenders, seasoning mix and soy sauce in Stainless (4-qt./4-L) Mixing Bowl; stir to coat.
Cut carrots and zucchini into long ribbons using Vegetable Peeler. For each roll, stack a wide carrot ribbon, zucchini ribbon and chicken tender. Roll up and secure with wooden pick. Repeat with additional carrot and zucchini ribbons and remaining chicken tenders. Spray rolls with vegetable oil using Kitchen Spritzer. Thinly slice remaining carrot and zucchini ribbons crosswise to measure about 1 cup (250 mL).
For rice, combine rice, water, remaining vegetables and green onions in Rice Cooker Plus. Microwave according to package directions. Meanwhile, grill rolls, chicken end down, 3 minutes or until grill marks appear. Turn over using BBQ Tongs and grill 2-4 minutes or until Digital Pocket Thermometer registers 170°F (77°C) when inserted into center of each roll through side.
To serve, divide rice among serving plates; top with rolls and drizzle with glaze.
Yield:
4 servings
Nutrients per serving:
Calories 370 (2% from fat), Total Fat 1 g, Saturated Fat 0 g, Cholesterol 100 mg, Carbohydrate 48 g, Protein 45 g, Sodium 1060 mg, Fiber 3 g
U.S. Diabetic exchanges per serving:
2 starch, 1 fruit, 1 vegetable, 5 low-fat meat (3 carb)
Cook's Tips:
Stack a wide carrot ribbon, then a zucchini ribbon and a chicken tender, then roll it up wide end first and secure with a wooden pick. When grilling, stand rolls up and place them onto the grid of the grill, chicken end down. This prevents the vegetables from sticking to the grill grid and tearing.
If desired, 1 tsp (5 mL) grated fresh gingerroot and an additional garlic clove, pressed, can be substituted for the Asian Seasoning Mix.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user LBLAKEY.
Nutritional Info Amount Per Serving
- Calories: 522.0
- Total Fat: 2.3 g
- Cholesterol: 97.5 mg
- Sodium: 747.8 mg
- Total Carbs: 77.4 g
- Dietary Fiber: 3.6 g
- Protein: 45.6 g
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