Menu
Pinterest

Delicious Chicken Roll-Ups with Tofu Filling

Healthy chicken roll-ups filled with seasoned tofu, baked to perfection for a tasty protein-rich meal.

Delicious Chicken Roll-Ups with Tofu Filling

Try this healthy and easy recipe for chicken roll-ups filled with flavorful tofu, perfect for a protein-packed meal.

Recipe Details

Prep time
15m
Cook time
25m
Rest time
5m
Total time
45m

Ingredients

Servings:
1
  • 150 g skinless chicken breast thinly sliced
  • 100 g firm tofu crumbled
  • 30 g carrot grated
  • 20 g spinach leaves chopped
  • 1 piece garlic clove minced
  • 1 tablespoon soy sauce low sodium
  • 1 tablespoon olive oil extra virgin
  • 1 pinch black pepper ground
  • 1 pinch salt fine

Origins

International

Instructions

  1. Preheat oven to 180 degrees Celsius (350 Fahrenheit).
  2. In a bowl, crumble the firm tofu with a fork until fine.
  3. Add grated carrot, chopped spinach leaves, minced garlic clove, soy sauce, black pepper, and salt to the tofu. Mix well to combine.
  4. Lay the thinly sliced skinless chicken breast flat on a clean surface.
  5. Place a spoonful of the tofu mixture on one end of each chicken slice.
  6. Carefully roll up the chicken slices tightly around the tofu filling.
  7. Heat olive oil in a non-stick skillet over medium heat.
  8. Place the chicken roll-ups seam side down in the skillet and cook for 2 minutes until lightly browned.
  9. Turn the roll-ups to brown all sides evenly, about 6 minutes total.
  10. Transfer the browned roll-ups to a baking dish and bake in the preheated oven for 15 minutes until cooked through.
  11. Remove from oven and let rest for 5 minutes before serving.

Tips

  • Use thin chicken slices for easier rolling.
  • Press tofu to remove excess water before crumbling for better texture.
  • Serve with a light dipping sauce like low sodium soy or sweet chili sauce.

Serving Suggestions

  • steamed rice
  • mixed green salad
  • roasted vegetables

Enjoy these delicious chicken roll-ups with tofu filling as a healthy and satisfying meal perfect for any day.

Nutrition Facts

Estimated values per 100g.

  • Fiber (g): 1.5
  • Sodium (g): 0.3
  • Sugar (g): 1
  • Fat (g): 6
  • Carbohydrates (g): 4
  • Protein (g): 18
  • Calories: 150
  • Cholesterol (g): 0.05
  • Saturated Fat (g): 1

You Might Also Like

Delicious Stuffed Endive Salad Recipe
Delicious Stuffed Endive Salad Recipe
Creamy Chicken and Mushroom Risotto
Creamy Chicken and Mushroom Risotto
White Chocolate Kiwi Tiramisu Dessert Recipe
White Chocolate Kiwi Tiramisu Dessert Recipe
Delicious Baked Apples with Lemon Zest
Delicious Baked Apples with Lemon Zest