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

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

Dietary Exchange

Vegetable 1-1/2
Meat 3

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