Low-Fat Chicken-Chile Rolls
Delicate chicken breast rolls stuffed with zesty green chilies and low‑fat cheese, finished with a creamy picante sauce—light, satisfying, perfect for a quick weekday dinner.
Ingredients
- 6 skinless, boneless chicken breasts
- 3 canned whole green chiles, halved and seeded
- 2 oz. low‑fat Monterey Jack cheese, cut into 6 strips ⓘ
- 2/3 c. fine dry breadcrumbs ⓘ
- 3/4 Tbsp. chili powder
- 1 1/8 tsp. ground cumin
- 1/8 tsp. salt ⓘ
- 1/8 tsp. garlic powder ⓘ
- 1/4 c. skim milk ⓘ
- vegetable cooking spray ⓘ
- 3 c. shredded iceberg lettuce
- 1/2 c. picante sauce ⓘ
- 1/4 c. nonfat sour cream ⓘ
Instructions
- Place chicken between 2 sheets of heavy‑duty plastic wrap and flatten to 1/4‑inch thickness, using a meat mallet or rolling pin. Place a green chile half and 1 cheese strip in center of each breast half.
- Roll breast lengthwise; tuck ends under and secure with wooden picks.
Tips & Substitutions
To make the chicken rolls even more flavorful, consider marinating the chicken breasts in a mixture of lime juice, cumin, and garlic for at least 30 minutes before rolling. You can substitute low-fat cheddar cheese for the Monterey Jack if you prefer a sharper flavor. For a spicy kick, add diced jalapeños to the filling.
Serving Suggestions
Serve these Low-Fat Chicken-Chile Rolls on a bed of shredded iceberg lettuce for a fresh crunch. Pair with a dollop of nonfat sour cream and a side of picante sauce for dipping. They also complement well with a side of Mexican recipes like Simple Salsa Dip for added flavor.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the rolls in a preheated oven at 350°F for about 15-20 minutes, or until heated through. You can also microwave them for a quicker option, but they may lose some crispness.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Chicken-Chile Rolls contains roughly 288 calories, with 11g protein, 40g carbohydrates, and 11g fat. It is an excellent source of iron (68% of the Daily Value), calcium (30% of the Daily Value), and protein (22% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 2096mg per serving (91% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make these chicken rolls ahead of time?
Yes, you can prepare the rolls, secure them, and refrigerate them for up to 24 hours before baking. This allows the flavors to meld and makes for a convenient meal prep option.
What can I use instead of breadcrumbs?
If you're looking for a gluten-free option, you can use crushed cornflakes or ground almonds instead of breadcrumbs. Both will provide a nice crunch while keeping the rolls low-fat.
Can I add vegetables to the filling?
Absolutely! Feel free to include diced bell peppers or spinach in the filling to add extra nutrition and flavor. Just ensure the vegetables are cooked beforehand to prevent excess moisture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).