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Poultry can get kinda boring, along with veggies. So why not roast them, wrap them all up together, and add some provolone? Voila! Now they’re exciting!
One of the best ways to classy up a simple breast of chicken, happens to be one of the easiest ways.
It is a wonderful healthy meat that happens to be quite bland. Or blah. I really love saying ‘blah’ lately. I asked my good friend the other day ‘what’s one word that would describe ‘gluten-free’ to you?’ Her answer was simply ‘blah.’ It was perfect. Blah is how plain chicken can be, especially with no bone at all. Just a raw breast doesn’t have much flavor to it.
Which is why many liven it up with ingredients and spices. So, here’s what you do: buy two to three items, vegetables preferably, that go well together all at once. In this recipe, I chose broccoli, red onions and sun-dried tomatoes. If you want to make your own, I’ve got a great homemade sundried tomato recipe you can use.
These vegetables go very well together. They roasted together to perfection, which is why I love this combination.
You’ll roast the broccoli with red onions in the oven, with olive oil, salt and pepper. Use broccoli florets and slice your red onions not too thin. You want a slight char that adds a ton of flavor to this dish, but you’ll want to also taste the natural flavor of the vegetable. Cutting your vegetables up small and too thin will simply char the entire thing.
Once they’re roasted, you’ll simply add finely chopped sundried tomatoes. If they don’t have Italian herbs mixed in, you can add those yourself. If they do, then perfect. Everything is pretty much seasoned besides adding olive oil, kosher salt and ground peppercorn and mixing up the vegetables.
I use the terms kosher when I speak of salt, and ground peppercorn when I speak of pepper. That is because those two types of seasoning, when it comes to salt and pepper, are the only ones I use in every one of my dishes. Simple kosher salt and ground peppercorn. You can’t get much more gluten-free than that! I don’t play around.
This vegetable mix is going inside your boring chicken. After you pound the heck out of the chicken. Chicken will rip and tear if you get too aggressive with your mallet there. So just relax! I’ve found a great method that I don’t always, use but do at times. I cover the chicken with Saran Wrap or parchment paper, then literally push my knuckles into the chicken and roll. I know. So weird, right? And it feels weird too, because you’re breaking up the muscle. But the times I have done this, well, I don’t think I’ve ever tasted cutlets so good.
Add a layer or two (or three) of provolone atop your pounded chicken, then the filling. Roll it all up and wrap it in foil tightly, then pop it all back in the oven. Once it’s finish and rested, slice pieces at an angle and plate. It looks beautiful! Just season some more salt and pepper to your preference, and you’re ready. A very tasty roasted broccoli and onion chicken roll up. Great for a date, for the holidays, and for simply jazzing up plain old chicken. It doesn’t look gluten-free (blah) and doesn’t taste gluten-free. It’s Feeding Gluten Free! 😉
By the way, you can totally use ANY vegetable or cheese you wish in this recipe! The key is to stay simple with the ingredients and make sure the items you choose roast well and go very well together. The roasting ADDS flavor to this dish without adding ingredients. And the olive oil, salt and pepper will add additional flavor. Roasting and gluten-free go very very well together! I literally roast everything when I cook at times. For example, here, here and here. Obsessed.
Also, make sure all of your ingredients are fresh. Fresh fresh fresh is always best!
Chicken roll ups are very tasty. And even though they may look complicated, they really are so easy. There’s no messing with lots of ingredients or even a skillet. And best of all, they can easily be made where noone suspects they’re gluten-free. A roasted broccoli and onion chicken roll up sans gluten! Hurray!
Have a great weekend and if you try this recipe, but sure to let me know. You can fill out the comment form below! Peace!
Roasted Broccoli and Onion Chicken Roll Ups
A classy chicken dish, for a hearty hearty gluten-free appetite.
- 1 cup Fresh broccoli florets stems trimmed down, florets loosely chopped
- 1-1 1/2 cup Red onion slices Sliced not too thin, packed when measuring
- 1/3 cup Chopped sundried tomatoes Italian seasoned, store bought (Bella Sun Luci is gluten-free) or homemade (if adding seasoning to homemade, add fresh herbs)
- 2-3 tablespoons Olive oil Good California olive oil
- Kosher salt and ground peppercorn Hefty pinches when recipe calls for it
- 2 Chicken breasts Fresh and good quality
- Provolone cheese slices Good cheese
Preheat oven to 400 degrees on convection roast. (Convection simply moves the heat around so that every part is cooked evenly. Not all ovens have this setting so use roast or bake if those are your settings).
While oven preheats, pour broccoli florets and red onions on a sided baking sheet.
Add 1-2 tablespoons of olive oil, a hefty pinch of kosher salt and a hefty pinch of ground peppercorn.
Mix all ingredients with hands until thoroughly mixed, then layer vegetables evenly across baking sheet.
Place in oven for approximately 20 minutes. Be sure to check on it to make sure it doesn't burn. Shake up the tray after 10 minutes if needed.
Once vegetables have finished roasting, remove from oven then set aside to cool for a few minutes. Boost oven temp to roast at 425 degrees.
While vegetables cool, flatten chicken breasts with a mallet atop Saran Wrap, being mindful not to tear poultry. You can do this on a large cutting board.
Tenderize until chicken has doubled in size and is at least half as thin. You are going for a thinness that is able to roll up ingredients.
Add 1 tablespoon to pounded chicken on both sides and rub in.
Laying chicken breasts flat down, sprinkle with salt and pepper on top, then add 1-2 layers of provolone cheese atop each, more or less to your liking!
On top of provolone, add the vegetable mixture evenly across chicken.
Tightly roll up chicken so that the you are rolling the shortest side horizontal to you. Tuck in vegetables tightly as you roll.
Once rolled, sprinkle outside of chicken with salt and pepper then quickly place on a square sheet of tin foil, large enough to enclose the sides tightly and shut at the top of the chicken roll. Be sure to place on the foil with the chicken end fold side down.
Tightly seal foil around chicken, sides tight, and bringing foil to close at top.
Carefully place foiled chicken onto a sided baking sheet so that the enclosed foil is facing up and the chicken end fold is side down. Convection roast in oven at 425 degrees for 20 minutes.
After allotted time, remove tray from oven and quickly pull open the top of the foil where you closed it together. Simply open it up at the top only, so the top of the chicken is exposed.
Place back in oven to roast for another 3-5 minutes or so. Not more as the chicken will overcook.
When finished, turn off oven heat and remove tray from oven.
Quickly move foiled chicken onto a room temperature plate, away from the baking tray. The chicken will continue to overcook if you leave it on the hot tray.
Close the top of the foil wrapped chicken and seal, then let rest for approximately 10 minutes.
Carefully remove foil and cut chicken roll with a very sharp knife at an angle, creating pinwheels. You want each one to be thick enough so it holds in the center quite well.
Layer pieces on one platter at an angle, or plate separately and serve.