Hey everyone! I hope you’ve had a nice long weekend. Tonight I was ready to cook for one, but I realized that this was a dish easier made for two. I’m headed into a super busy week at work, so I just packed up the second serving for work tomorrow. I gave a few options at the end for lightening up the dish, as well as alternative fillings in case broccoli and cheddar aren’t you thing!
Cheddar Broccoli Chicken for Two
- 1 boneless, skinless chicken breast (about 8 ounces)
- Salt and pepper
- 1/2-3/4 cup broccoli
- 2 slices cheddar cheese
- 1/2 cup flour
- 1 egg
- 1 tablespoon water
- 1/3 cup bread crumbs
- pan spray
1. Preheat oven to 350 degrees.
2. Cover the chicken breast with plastic wrap and pound out with mallet to approximately 1/2 inch thick. Remove plastic wrap and salt and pepper chicken. Set aside.
3. Cut up broccoli crown into smaller pieces. Place broccoli in a microwave safe bowl. Add approximately 1/4 cup water, cover with plastic wrap, and microwave for 3 minutes (I did 90 seconds, paused, and another 90 seconds). Drain water and chop broccoli.
4. Split chicken breast down the middle. Break the slices of cheese into 4 pieces each and place in the center of the meat. Add a spoonful or two of broccoli on top of the cheese. Fold over the ends of the chicken to make a roll and, if you have them, poke 1 or 2 toothpicks through the center to hold the roll together.
5. Beat the egg and water together, creating an egg wash. Set up your flour, egg wash, and bread crumbs in three bowls in that order. At the end by the bread crumbs, place the ban in which you’ll bake the chicken. Spray the pan. Next, drench the chicken in the flour, shaking off the excess. Then dip in the egg wash, and finally in the bread crumbs. Place in the pan and into the oven for approximately 35 minutes. The roll should temp at 165 degrees.
Lighten It Up
I had a lot of points left for dinner tonight, so I used the bread crumbs and all that jazz. If you were looking to go a little healthier on the dish, you could alway go naked, and by that I mean omit the flour, egg wash, and bread crumbs.
I love the combination of cheddar and broccoli, but there are ways you could switch it up. If you wanted a chicken cordon bleu instead, add one slice of deli ham and Swiss cheese. If you’re feeling Italian, you could use a slice of tomato, a few basil leaves, and some mozzarella for a nice caprese. All in all, this is a pretty simple dish that could be taken a lot of different directions.
This is a very easy recipe to mess up sanitation. In my pictures, I’m using two different green cutting boards. When I took a cooking class in undergrad, we used red boards only for red meat. If you can, I’d recommend getting a couple cheap boards at Target or somewhere similar because it allows you to keep your meat and other products separate. You’re ultimately cooking it all together, so that’s okay, but make sure any excess egg wash, bread crumbs, and flour are thrown away and not reused.
Weight Watchers Points: 9 per serving