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One Pan Chicken and Veggie Rollup Over Wild Rice

Updated: Mar 15, 2021

This is one of my favorite meals. It’s a perfect whole meal during the week, but special enough to also be served on Shabbat. It's packed with flavor and nutrients, and it's just gorgeous when you cut inside and see all those different colors and textures. When I make this I usually double the recipe and whole kilo of chicken, hoping I'll have leftovers for the whole week (but sometimes even that only lasts a day or two- that's how good it is!)


  • 1/2 kilo or 1 lb boneless chicken breast

  • 1 carrot, shredded

  • 1 zucchini, shredded

  • 1 onion, diced

  • 1 cup rice (I use wild rice)

  • 2 cups water

For the marinade:

  • 1/4 cup gf soy sauce or coconut aminos

  • 1/4 cup olive oil

  • 1/2 tsp oregano

  • 1/4 tsp pepper

  • 1/4 tsp salt

  • 1/2 tsp garlic powder

  • 1 tbsp honey or silan (optional)


  1. Combine marinade ingredients in a bowl and add chicken. Let marinate in the fridge for up to 24 hours.

  2. In a medium pot boil water and add rice. Cook covered for about 30 minutes, or until rice is just about done (it will keep cooking in the oven).

  3. In a frying pan, sauté the onion for 10 minutes, then add the carrots and zucchini and sauté for about 5 minutes.

  4. Combine the sautéed veggies and the rice and add to a large baking dish.

  5. Preheat the oven to 180°C or 350°F.

  6. Take a piece of chicken, lay it flat, and spoon some of the rice and veggie mixture into it and roll it up.

  7. Repeat with all pieces of chicken. You should have extra marinade so pour that over the chicken.

  8. Bake covered for 30 mins and uncovered for 10, or until tops start getting golden brown and slightly crispy (but not overdone or dry-looking).

  9. Enjoy!

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