#MondayMeals: Brocc-and-Roll
Who’s in the mood to brocc-and-roll this week with a healthy and delicious recipe? These Chicken and Broccoli Roll-Ups can be made with some great locally sourced ingredients that are packed with nutrients. We won’t brocco-lie to you-- this dish is hard to beat! Read on for more details on the benefits of this excellent recipe.
Chicken is full of great nutrients that can boost the immune system, prevent anemia, and help to maintain heart health. Chicken is also great for eye health, helps to lower blood pressure, and decreases the risk of stroke and heart attack.
Broccoli is packed with vitamins and minerals that support healthy cell and tissue growth, heart and gut health, brain function, oral health, and bone and joint health. Broccoli may also help to maintain healthy blood sugar levels, a healthy immune system, and is great for fetal health and development (for our pregnant readers)!
Almond milk contains staple vitamins such as vitamins E and D, and is a great source of calcium. It is an excellent milk substitute for our lactose intolerant readers, and is low in both calories and sugar.
Garlic is rich in nutrients that can boost immune system function, lower blood pressure, reduce the risk of heart disease, and help to prevent types of dementia.
Food produced locally is more nutritious. This is because food contains the most nutrients around the time it is harvested. The longer food spends traveling, the less nutrition it contains. Less time traveling also means less exposure to harmful chemicals and less production of greenhouse gasses. What a tasteful way to decrease our carbon footprint!
Find ingredients for Chicken and Broccoli Roll-Ups and more at Anderson’s Farm Market, The Local Food Market, or through a CSA share at Main Street Farms. Also be sure to stop by the Cortland and Homer Farmers Markets and Shared Roots Farm to see what nutritious and delicious foods are available this season. Check out the healthy and delicious recipe for Chicken and Broccoli Roll-Ups below.
Chicken and Broccoli Roll-Ups
Ingredients
6 boneless skinless chicken breast halves, flattened to 1/8-inch
2 tablespoons vegetable oil
6 to 12 spears fresh broccoli, blanched
6 slices Swiss cheese
SAUCE:
1 cup chopped onion
2 tablespoons butter
2 tablespoons all-purpose flour
1/2 cup chicken broth
1/2 cup milk
1/4 to 1/2 teaspoon dried basil
1/4 teaspoon celery salt
1/4 teaspoon white pepper
Directions
In a skillet, brown chicken breasts in oil on one side. On each unbrowned side, place 1 piece of Swiss cheese and 1 to 2 spears of broccoli. Roll up (secure with a toothpick if desired); set aside.
In a saucepan, saute onion in butter until tender. Add flour and stir to make a smooth paste. Gradually add broth and milk; stir until thick. Add basil, celery salt and pepper.
Place half of the sauce in the bottom of greased 11x7-in. baking dish. Place chicken rolls over sauce. Cover with remaining sauce. Cover and bake at 350° for 20 minutes. Uncover and bake 10 minutes more or until chicken is no longer pink.
