$20 & 30 Minutes to Feed a Family of 4 in a Healthy Manner:chicken roll ups

Baked Chicken Roll-ups with Roasted Broccoli, Cauliflower, and Zucchini

As promised monthly, below is March’s healthy and timeless meal creation!

Item  Cost
4 boneless skinless chicken breasts $5.98
1 cup of baby spinach $0.98
1 egg (beaten) $0.29
¼ cup of feta cheese $1.99
½ cup of seasoned bread crumbs $0.49
1 head of broccoli (rinsed & cut into small pieces) $1.99
1 head of cauliflower (rinsed & cut into small pieces) $1.99
1 zucchini (sliced in small pieces) $0.99
salt and pepper to taste $0.19
extra virgin olive oil $0.39
 Total Cost for Dinner – Serves 4 $15.28

Cooking Instructions:

Preheat oven to 400 degrees. Line a baking sheet with foil or parchment paper. Assemble the chicken roll-ups. Take one chicken breast at a time, cover with saran wrap and pound with the flat side of a meat tenderizer until thin. Scramble 1 egg in a shallow bowl and put the breadcrumbs on a plate. Once all pieces are pounded thin, dip one chicken breast at a time in the egg until coated and cover in breadcrumbs.

chicken egg wash

Next, you need to fill the roll-ups. Lay a handful of spinach on one side of the breaded chicken and put a spoonful of feta cheese on top. Carefully roll the chicken tightly and prick with a toothpick to hold together. Wrap the roll up in another piece of foil loosely and lay on the baking sheet.breaded chicken

Meanwhile, cook the roll ups in the oven for 10 minutes. After 10 minutes, open the foil so that you can see the chicken. Remove the toothpick and cook for another 20 minutes until the chicken is done.

roasted zucchini

While chicken is cooking, mix the broccoli, cauliflower, and zucchini on a baking sheet. Drizzle veggies with olive oil and season with salt and pepper. Add baking sheet to oven for 20 minutes tossing half way through. Serve the roll-ups with roasted veggies and Enjoy!