Chicken Rolls Stuffed with Peppers


Makes 4 servings


4 boneless skinless chicken breast halves (about 1-1/4 pounds)
1 cup water
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
2 cups thin red, yellow and/or green bell pepper strips
1-1/2 teaspoons olive oil, divided
1/4 teaspoon dried oregano leaves
1/4 teaspoon dried thyme leaves
1/8 teaspoon black pepper
1 tablespoon grated Romano cheese
1 tablespoon fine dry bread crumbs


  1. Preheat oven to 350°F. Pound chicken breasts between two sheets of waxed paper with flat side of meat mallet to about 1/4-inch thickness. Store chicken in refrigerator until needed.
  2. Combine water, onion powder and garlic powder in small saucepan; bring to a boil over high heat. Add bell peppers; return to a boil. Reduce heat to medium-low. Simmer, covered, 2 to 3 minutes or until bell peppers are crisp-tender. Drain.
  3. Combine 1/2 teaspoon oil, oregano, thyme and black pepper in small bowl. Spread mixture over one side of flattened chicken breasts; arrange bell peppers on top. Roll up chicken; secure with toothpicks or metal skewers. Place chicken, seam side down, in ungreased 8-inch square baking dish. Brush chicken with remaining 1 teaspoon oil.
  4. Combine Romano cheese and bread crumbs in small cup; sprinkle over chicken. Bake, uncovered, 20 to 25 minutes or until chicken is golden brown and no longer pink in center. Remove toothpicks before serving.

Nutritional Information

Fiber 2 g
Carbohydrate 9 g
Cholesterol 76 mg
Saturated Fat 2 g
Total Fat 6 g
Calories from Fat 26 %
Calories 209
Protein 29 g
Sodium 119 mg

Dietary Exchange

Vegetable 1-1/2
Meat 3

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