Asian Style Chicken Rolls

Asian Style Chicken Rolls served with rice and sugar snap peas
Asian Style Chicken Rolls

Asian Style Chicken Rolls are a really nice treat from the ordinary meals we often make but does not require a lot of effort to make. Ideally, we want all of our meals to be this tasty and simple to produce after a busy day. Healthy and satisfying, (and low sodium), makes them an excellent choice for diet conscious individuals hoping to control their weight.

Note: If you suffer from Celiac Disease make them using Gluten-Free Soy Sauce as it’s now readily available from different manufacturers.

Whatever you choose to make or eat, you always want to feel good about your decision and not feel like you just completed a hotdog eating contest. LOL! That’s always on my mind when I think about supper since we (like most people) are generally inactive in the evenings so all those calories are not going to be burned off.

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Why Asian Style?

IMHO: Asian cuisine is often a better method of cooking using fresh ingredients prepared without heavy sauces and focused on balanced eating. Served with reasonable portion sizes presented in an eye-catching pleasing manner, what could be better? You’ll never go hungry and you will leave the table feeling you just did your body good.

My wife Vicki is a Japanese Canadian and until I met her, my eating habits were pretty poor. I learned to change many of my bad habits and expand my palate when eating dinners with her family over the years. I now eat many different things that I used to turn my nose up to and it was largely due to how things are cooked. So if I see an opportunity to create and/or eat a meal with an Asian influence, whether it’s Japanese, Chinese, Korean etc. I often try my best to go in that direction.

Admittedly I’ll never be a fan of every Asian dish. I just don’t have a taste for all of it, but there is so much more to choose from that it’s not a problem. Exploring different cuisines enables us to uncover a cornucopia of new flavours and favourites.

Having grown up on European cuisine that predominantly featured meat, potatoes, and a side of vegetables was not a terrible thing. Some of those dinners are still very enjoyable, but today I favour a lighter, easier to digest type of fare. Asian cooking checks most of the right boxes for me!

Makes 2 Servings

INGREDIENTS:

  • 4 deboned, skinless chicken thighs
  • 8 green beans
  • 4 stalks of green onion cut into about 3” to 4” lengths
  • 1/2 carrot sliced into thin matchstick strips & cut into 3” to 4” lengths
  • 1 tsp grated ginger
  • 3 tbsp extra virgin olive oil
  • Salt & pepper to taste
  • Cooking Sauce:
  • 1 tbsp low sodium soy sauce (or Gluten-Free Soy Sauce)
  • 3 tbsp Sake
  • 1 tsp Mirin
  • 1 tsp sesame seed oil
  • 1 tsp corn starch
  • 4 tbsp water

Vegetables on cutting board Other ingredients gathered together

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INSTRUCTIONS:

  • Trim any excess fat and skin from chicken thighs and open them up on a cutting board.
  • Place a sheet of plastic wrap over the chicken thighs.
  • Gently pound them to flatten them to a thickness of about 1/4” (6 mm). This may require slicing into the thicker parts to open it up like a book before flattening.
  • Cook the carrot strips to soften them ( a microwave with a little water will speed the process).
  • Remove the plastic wrap and lay the green beans, carrot strips, green onions across each of the chicken thighs.
Chicken Thighs Flattened & Laid Out With Vegetables For Rolling on cutting board
Chicken Thighs Flattened & Laid Out With Vegetables For Rolling
  • Sprinkle the grated ginger equally over the vegetables in each chicken thigh.
  • From the thinnest end, roll up the vegetables inside the chicken thighs and secure the end seams with toothpicks lengthwise.
Chicken Rolls Pinned After Rolling On Cutting Board
Chicken Rolls Pinned After Rolling

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  • Add the olive oil to a non-stick skillet on medium heat.
  • Place the chicken rolls into the skillet with the seam sides down and fry for 2 minutes to brown. Continue frying rotating every 2 minutes until all sides are browned (about 6 minutes total cooking time).
Chicken Rolls Being Cooked & Browned In Frying Pan
Chicken Rolls Being Browned In Frying Pan

Cooking Sauce:

  • Prepare the cooking sauce by combining all the ingredients except for the corn starch and water in a small bowl.
  • In a small container, mix the corn starch and water to make a slurry.
  • Reduce the skillet heat to low, add the cooking sauce, cover and cook for 5 to 6 minutes.
Chicken Rolls In Cooking Sauce in the frying pan
Chicken Rolls In Cooking Sauce
  • Remove chicken rolls and place them on a plate to cool.  
  • Add the corn starch slurry to the skillet, increase the heat to medium-high and stir to thicken the sauce into a glaze.
  • Remove the toothpicks from the chicken rolls and cut them into halves.
  • Spoon glaze over top of the rolls and serve with rice and sugar snap peas or snow peas—enjoy!
Asian Style Chicken Rolls Served With Rice & Sugar Snap Peas on a plate
Asian Style Chicken Rolls Served With Rice & Sugar Snap Peas

 

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Asian Style Chicken Rolls

Asian Style Chicken Rolls served with rice and sugar snap peas

Asian Style Chicken Rolls are a really nice treat from the ordinary meals we often make but does not require a lot of effort to make. Ideally, we want all of our meals to be this tasty and simple to produce after a busy day. Healthy and satisfying, (and low sodium), makes them an excellent choice for diet conscious individuals hoping to control their weight.

Makes 2 Servings

  • Author: Bill Wilkat
Scale

Ingredients

  • 4 deboned, skinless chicken thighs
  • 8 green beans
  • 4 stalks of green onion cut into about 3” to 4” lengths
  • 1/2 carrot sliced into thin matchstick strips & cut into 3” to 4” lengths
  • 1 tsp grated ginger
  • 3 tbsp extra virgin olive oil
  • Salt & pepper to taste
  • Cooking Sauce:
  • 1 tbsp low sodium soy sauce (or Gluten-Free Soy Sauce)
  • 3 tbsp Sake
  • 1 tsp Mirin
  • 1 tsp sesame seed oil
  • 1 tsp corn starch
  • 4 tbsp water

Instructions

  • Trim excess fat and skin from chicken thighs and open them up on a cutting board.
  • Place a sheet of plastic wrap over the chicken thighs.
  • Gently pound them to flatten them to a thickness of about 1/4” (6 mm). This may require slicing into the thicker parts to open it up like a book before flattening.
  • Cook the carrot strips to soften them ( a microwave with a little water will speed the process).
  • Remove the plastic wrap and lay the green beans, carrot strips, green onions across each of the chicken thighs.
  • Sprinkle the grated ginger equally over the vegetables in each chicken thigh.
  • From the thinnest end, roll up the vegetables inside the chicken thighs and secure the end seams with toothpicks lengthwise.
  • Add the olive oil to a non-stick skillet on medium heat.
  • Place the chicken rolls into the skillet with the seam sides down and fry for 2 minutes to brown. Continue frying rotating every 2 minutes until all sides are browned (about 6 minutes total cooking time).
  • Prepare the cooking sauce by combining all the ingredients except for the corn starch and water in a small bowl.
  • In a small container, mix the corn starch and water to make a slurry.
  • Reduce the skillet heat to low, add the cooking sauce, cover and cook for 5 to 6 minutes.
  • Remove chicken rolls and place them on a plate to cool.
  • Add the corn starch slurry to the skillet, increase the heat to medium-high and stir to thicken the sauce into a glaze.
  • Remove the toothpicks from the chicken rolls and cut them into halves.
  • Spoon glaze over top of the rolls and serve with rice and sugar snap peas or snow peas—enjoy!
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