Italian Chicken Roll Ups

Easy and Delicious Weeknight Meal: Italian Chicken Roll Ups

June 28, 2024

Be sure and add these Italian Chicken Roll Ups on your post-op friendly menu! If you enjoy it, add it to your list of go-to recipes!

Keeping meats moist

Baking chicken in marinara sauce is one of my favorite techniques because the moisture of the meat is on point. If you tend to find chicken dry, try baking it with a jar of marinara in the casserole dish!

Bonus points for these Italian Chicken Roll Ups because the creamy inside mixture will also help the moisture content! Another important note if you find meats to be dry: make sure your bites aren’t too big.

I know it sounds disconnected but it’s very, very common for patients to describe meats as “hitting heavy” or “way too dry” and gravitate towards softs meats or vegetables (or starches) when the true culprit is how much meat is hitting their pouch at one time.

Aim for bites the size of a black bean and pause in between bites for the most comfort tolerating meats.

Italian Chicken Roll Ups

Recipe by: Steph Wagner (Bariatric Food Coach)
Servings: 4
Prep Time: 15 mins; Cook Time: 20 mins; Total Time: 35 mins

Ingredients

  • 2 tbsp cream cheese, lightly softened or use whipped
  • 3 tbsp basil fresh, chopped
  • 1/2 cup light cheddar shredded
  • 4 small boneless skinless chicken breasts purchase thin cuts or pound to 1/4 inch thinness
  • 14 oz marinara sauce, lowest sugar you can find

Directions

  1. Heat oven to 400F
  2. Mix cream cheese, basil and shredded cheese in a small bowl.
  3. Divide evenly on each chicken breast. Roll chicken up and place in a casserole dish to tuck the seam under the roll. Use toothpicks if needed.
  4. Top with pasta sauce. Use remaining pasta sauce to pour around chicken to increase moisture. (Nutrition label is for the full jar but you aren't consuming all the marinara)
  5. Bake an estimated 25 minutes, checking internal temperature is 160F before removing from oven.

Nutritional Info

Calories 192; Carbohydrates 6 grams; Fat 5 grams; Protein 29 grams

Check out more from Steph of Bariatric Food Coach on ObesityHelp!

Italian Chicken Roll Ups
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ABOUT THE AUTHOR

Steph Wagner MS, RDN has worked as a dietitian and food coach to bariatric patients since 2009. She is the co-founder Bariatricfoodcoach.com with her husband Kevin, a web developer. Together they've built an extensive, user-friendly website and community for post-op patients. Steph also has a published cookbook “Best Fork Forward: Everyday Dinners After Weight-Loss Surgery.” Read more articles by Steph!
Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on ObesityHelp.com is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.