Broccoli Chicken Roll-Ups

  • Yield: servings


4 boneless, skinless chicken breast halves
1/4cup shredded cheddar cheese
1cup frozen broccoli, thawed
1tablespoon all purpose flour
6tablespoons butter patties
1/2cup milk (Whole or 1%) If possible use heavy cream
1tablespoon apple juice
1teaspoon Mrs. Dash
1/4teaspoon salt
1/8teaspoon pepper
1cup Tomato sauce (Ragu or Store Brand)


Flatten chicken to 1/4-in. thickness. Sprinkle cheese onto chicken; top with broccoli. Roll chicken into tube and secure with wooden toothpicks. Place seam side down around the inside of a buttered pan… Cover and cook until chicken juices run clear; keep warm. Or temp reaches 165F

In a pan, melt the butter and then add the flour to form a rue or smooth paste, next add the milk, apple juice, Mrs. Dash, salt and pepper until blended. Then add tomato sauce. Cook, uncovered, on Medium for 1-1/2 to 2 minutes or until thickened. Sprinkle remaining cheese; add to the sauce and stir until melted. Pour over chicken. Cook, uncovered, on high for 30 seconds or until heated through.

This sauce is also good for a white fish or Salmon

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