Tropical Chicken Roll-Ups with Pineapple BBQ Sauce
Indulge in these delicious Tropical Chicken Roll-Ups featuring tender chicken breasts wrapped around savory deli ham and melted white cheddar cheese, all drizzled with a sweet and tangy homemade pineapple BBQ sauce. This dish is not only a feast for your taste buds but also a vibrant, colorful meal suitable for lunch or a satisfying snack. Perfect for sharing with family and friends, this recipe infuses summertime flavors that will transport you to a tropical paradise with every bite!
4
Servings
200
Calories
15
Ingredients
Ingredients
Brown rice
16 ounces (Prepared according to package directions)
Boneless skinless chicken breasts
4 (Butterflied and flattened)
Deli ham
8 slices (None)
Shredded white cheddar cheese
1-1½ cups (None)
Salt
To taste (None)
Freshly ground black pepper
To taste (None)
Flour
As needed (For coating)
Extra virgin olive oil
3 tablespoons (Divided)
Red onion
1 medium (Finely chopped)
Fresh pineapple
2 cups (Chopped)
Brown sugar
3 tablespoons (None)
Apple cider vinegar
3 tablespoons (None)
Tamari (dark soy sauce)
¼ cup (None)
Prepared tomato sauce
1 cup (Use a plain variety)
Scallions
3-4 (Thinly sliced)
Instructions
1
Preheat your oven to 400°F (200°C).
2
Prepare the brown rice according to package directions and set aside once cooked.
3
Flatten the chicken breasts by butterflying each piece. Place each breast into a large zipper bag with a small amount of water. Squeeze out the air and seal the bag. Use a meat mallet or small skillet to pound the chicken until evenly thin, then remove from the bag and set aside on a cutting board.
4
Take each flattened chicken cutlet and place 2 slices of deli ham in the center. Add approximately 1/4 cup of shredded white cheddar cheese on top and roll the cutlet tightly into a log shape. Secure each roll-up with a toothpick and season the outside with salt and freshly ground black pepper. Lightly coat the outside of each roll-up in flour.
5
In a large skillet over medium-high heat, warm about 2 tablespoons of extra virgin olive oil. Add the chicken roll-ups to the skillet and cook until golden brown on each side, about 8-10 minutes total. Once browned, transfer the roll-ups to the preheated oven to finish cooking for an additional 6-8 minutes.
6
Meanwhile, prepare the pineapple BBQ sauce. In a medium skillet over medium-high heat, add 1 tablespoon of extra virgin olive oil. Once hot, add in chopped red onion and fresh pineapple, cooking until the onion becomes tender, around 4-5 minutes.
7
Stir in the brown sugar, apple cider vinegar, dark soy sauce (tamari), and prepared tomato sauce into the skillet. Allow the mixture to simmer for a few minutes, stirring occasionally, until the sauce thickens. Season with salt and pepper to taste.
8
To serve, mix the sliced scallions into the cooked brown rice and place a generous scoop onto each plate. Slice the chicken roll-ups on an angle and drizzle the warm pineapple BBQ sauce over each piece. Enjoy your vibrant, tropical meal!
Nutrition Information
8.75g
Fat
17.5g
Carbs
12.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is Tropical Chicken Roll-Ups with Pineapple BBQ Sauce.
What type of chicken is used?
The recipe calls for 4 boneless skinless chicken breasts.
How should the chicken breasts be prepared?
The chicken breasts should be butterflied and then flattened using a meat mallet or small skillet until evenly thin.
What is the chicken stuffed with?
Each chicken cutlet is stuffed with 2 slices of deli ham and approximately 1/4 cup of shredded white cheddar cheese.
How do you prevent the chicken roll-ups from opening?
Secure each roll-up tightly with a toothpick after rolling it into a log shape.
What seasonings are used on the outside of the chicken?
The outside of each roll-up is seasoned with salt and freshly ground black pepper.
Is the chicken coated in anything before cooking?
Yes, the outside of each roll-up is lightly coated in flour.
What is the initial cooking method for the chicken?
The roll-ups are browned in a skillet with olive oil over medium-high heat for about 8-10 minutes.
What temperature should the oven be set to?
Preheat your oven to 400°F (200°C).
How long does the chicken bake in the oven?
After browning in the skillet, the chicken finishes cooking in the oven for an additional 6-8 minutes.
What ingredients are in the homemade pineapple BBQ sauce?
The sauce is made from red onion, fresh pineapple, brown sugar, apple cider vinegar, tamari, and prepared tomato sauce.
How do you start the BBQ sauce?
Sauté chopped red onion and fresh pineapple in olive oil for 4-5 minutes until the onion is tender.
What kind of soy sauce is used in the sauce?
The recipe specifies using 1/4 cup of tamari, which is a dark soy sauce.
What type of vinegar is required?
The recipe uses 3 tablespoons of apple cider vinegar.
How do you thicken the BBQ sauce?
Allow the mixture to simmer for a few minutes while stirring occasionally until it reaches a thicker consistency.
What side dish is served with the chicken?
The chicken is served over a scoop of cooked brown rice mixed with sliced scallions.
How many servings does this recipe provide?
This recipe provides 4 servings.
How many calories are in one serving?
Each serving contains approximately 200 calories.
What is the protein content per serving?
There are 12.5g of protein per serving.
How much fat is in this dish per serving?
Each serving contains 8.75g of fat.
What is the carbohydrate count per serving?
There are 17.5g of carbohydrates per serving.
What type of onion is used in the recipe?
The recipe calls for one medium red onion, finely chopped.
How much pineapple is needed for the sauce?
You will need 2 cups of chopped fresh pineapple.
What type of cheese is used for the filling?
The recipe uses 1 to 1.5 cups of shredded white cheddar cheese.
How is the chicken sliced for serving?
The chicken roll-ups are sliced on an angle before serving.
What kind of tomato sauce is recommended for the BBQ sauce?
A plain variety of prepared tomato sauce should be used.
Is this recipe suitable for sharing?
Yes, it is described as a colorful meal perfect for sharing with family and friends.
What kind of oil is used for sautéing?
The recipe uses extra virgin olive oil for both the chicken and the sauce.
How many ingredients are in this recipe in total?
There are 15 distinct ingredients in this recipe.
What tags define this recipe?
Tags include chicken, tropical, bbq sauce, lunch, snack, family-friendly, roll-ups, pineapple, comfort food, and cheesy.