South Western Chicken Rolls

Serves: 4
Carbs Per Serving: 9
Prep Time: prep 11 minutes, cooking time 25 minutes
Effort: Average


4 large boneless skinless chicken breast
1/4 tsp salt
4 oz. Monterrey Jack cheese with jalapeno peppers
1/3 c. packaged plain bread crumbs
2-3 tbls. all purpose flour or substitute
1 large egg
1 tbs. milk
1/4 c. vegetable oil

How to Prepare:
1~Preheat oven to 400. Place the chicken breast between sheets of wax paper or plastic wrap; using a mallet, pound each piece until it’s about a 1/4 inch thick. Sprinkle the chicken breast with salt.
2~Cut cheese into 4 strips. Place 1 strip of cheese in the center of each chicken breast. Fold the sides of the chicken over the cheese to enclose completely. Secure with wooden toothpicks, if necessary.
3~On two separate sheets of wax paper, place bread crumbs and 2 tbls. of flour. In a pie plate , combine eggs and milk. Coat the chicken rolls first with the flour, then with the egg mixture, then with the bread crumbs.
4~In an oven safe skillet, heat oil over moderate heat. Cook the chicken rolls until lightly browned on all sides, 5 minutes. Place the skillet in the oven and bake until the chicken feels firm to the touch, 15 to 20 minutes. Remove the toothpicks. Serve with salsa if desired.

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3 thoughts on “South Western Chicken Rolls”

    1. Bread crumbs, you are right they do have carbs. But they can be low carb it depends on how much you use. I can consume about 70 carbs a day and stay in ketosis but I have to have zero carbs to get there. If the bread crumbs don’t sit well, I suggest using pork rinds. I hope this helps.

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