Mediterranean Spinach & Feta Stuffed Chicken Rolls
Indulge in these delectable Mediterranean Spinach & Feta Stuffed Chicken Rolls, a flavorful dish that combines tender chicken breasts with a vibrant filling of fresh spinach, creamy reduced-fat feta cheese, and a hint of zesty lemon. Perfect for family dinners or meal prep, these roll-ups are not only delicious but also packed with nutrients, making them a wholesome choice for anyone looking to maintain a healthy lifestyle. This recipe is inspired by the 'Healthy Bites' publication's 'Cancer Control' section, emphasizing nutritious ingredients that nourish the body.
N/A
Servings
185
Calories
13
Ingredients
Ingredients
olive oil
3 teaspoons (divided)
garlic clove
1 (minced)
fresh spinach
5 ounces (washed)
reduced-fat feta cheese
1/2 cup (crumbled)
lemon juice
2 teaspoons (freshly squeezed)
crushed red pepper flakes
1/4 teaspoon
black pepper
1/4 teaspoon
oregano leaves
1/2 teaspoon (dried)
boneless skinless chicken breasts
4 (4-6 ounces each) (pounded to 1/4-1/2 inch thickness)
large eggs
2 (beaten)
panko breadcrumbs
3/4 cup
nonstick cooking spray
as needed
crushed tomatoes
1 cup (preferably. Furmano's Chunky Crushed Tomatoes with Basil, Garlic, and Oregano)
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until it becomes fragrant.
3
Stir in the fresh spinach and cook for 3-5 minutes, tossing constantly, until wilted. Remove the skillet from heat.
4
In a medium mixing bowl, combine the wilted spinach, reduced-fat feta cheese, lemon juice, crushed red pepper flakes, black pepper, and oregano. Mix well and set aside.
5
Take each pounded chicken breast and dip it into the beaten eggs, ensuring it is completely coated. Then dredge the chicken in panko breadcrumbs, pressing gently to adhere.
6
Spread a quarter of the spinach and feta mixture evenly over each chicken breast. Carefully roll up the chicken, securing each roll with two toothpicks to keep the filling intact.
7
In the same skillet, add the remaining 2 teaspoons of olive oil and heat over medium-high. Add the rolled chicken breasts and cook for about 5-7 minutes, browning all sides.
8
Once browned, transfer the chicken rolls to a square baking dish that has been sprayed with nonstick cooking spray.
9
Bake in the preheated oven for 20-25 minutes or until the internal temperature reaches a minimum of 165°F (74°C).
10
While the chicken rolls are baking, heat the crushed tomatoes in a small saucepan over low heat. Once heated, top each chicken roll with the warm crushed tomatoes before serving.
Nutrition Information
7.5g
Fat
15g
Carbs
17.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the primary protein source in Mediterranean Spinach & Feta Stuffed Chicken Rolls?
The primary protein source is boneless skinless chicken breasts, providing 17.5g of protein per serving.
How many calories are in one serving of this chicken dish?
Each serving of these chicken rolls contains 185 calories.
What temperature should I set my oven to for baking the chicken rolls?
You should preheat your oven to 350°F (175°C).
What is the recommended internal temperature for the chicken to be fully cooked?
The chicken rolls should reach a minimum internal temperature of 165°F (74°C).
How long do the chicken rolls need to bake in the oven?
The rolls should bake for 20 to 25 minutes after being browned in the skillet.
What kind of cheese is used in the spinach filling?
The recipe calls for 1/2 cup of crumbled reduced-fat feta cheese.
How much spinach is required for this recipe?
You will need 5 ounces of fresh, washed spinach.
How thin should the chicken breasts be pounded?
The chicken breasts should be pounded to a thickness of 1/4 to 1/2 inch.
What is the coating process for the chicken rolls?
Dip the pounded chicken into beaten eggs and then dredge it in panko breadcrumbs, pressing gently to ensure the crumbs adhere.
How do you keep the filling inside the chicken while cooking?
Secure each rolled chicken breast with two toothpicks to keep the spinach and feta filling intact.
What type of sauce is used to top the chicken rolls?
The rolls are topped with warm crushed tomatoes, specifically Furmano's Chunky Crushed Tomatoes with Basil, Garlic, and Oregano.
Is this recipe suitable for meal prep?
Yes, these Mediterranean Spinach & Feta Stuffed Chicken Rolls are noted as being perfect for family dinners or meal prep.
How much fat is in each serving?
There are 7.5 grams of fat per serving.
What spices are included in the filling mixture?
The filling is seasoned with crushed red pepper flakes, black pepper, and dried oregano leaves.
How long should I sauté the garlic?
Sauté the minced garlic in olive oil for 1 to 2 minutes until it becomes fragrant.
What type of breadcrumbs provides the crunch for this recipe?
The recipe uses 3/4 cup of panko breadcrumbs for dredging the chicken.
How many chicken breasts does this recipe prepare?
The recipe is designed for 4 boneless skinless chicken breasts, each weighing between 4 and 6 ounces.
How much olive oil is used in the entire cooking process?
A total of 3 teaspoons of olive oil is used, divided between sautéing the garlic/spinach and browning the chicken.
Is the lemon juice fresh or bottled?
The recipe specifies 2 teaspoons of freshly squeezed lemon juice.
What type of baking dish is recommended?
A square baking dish that has been sprayed with nonstick cooking spray should be used.
What are the total carbohydrates per serving?
There are 15 grams of carbohydrates per serving.
How long do you cook the spinach in the skillet?
The spinach should be cooked for 3 to 5 minutes, tossing constantly until wilted.
When do you add the crushed tomatoes?
While the chicken rolls are baking, heat the tomatoes in a saucepan and then top the rolls with them before serving.
How long should the chicken rolls brown in the skillet before baking?
Brown all sides of the rolled chicken in the skillet for approximately 5 to 7 minutes.
What is the inspiration behind this recipe?
This recipe is inspired by the 'Healthy Bites' publication's 'Cancer Control' section, focusing on nutritious ingredients.
What tags are associated with this recipe for health tracking?
Key tags include healthy, mediterranean, low-calorie, nutritious, and cancer control.
Does the filling require any preparation before stuffing the chicken?
Yes, the wilted spinach must be mixed with feta, lemon juice, red pepper flakes, black pepper, and oregano in a medium bowl.
How many eggs are needed for the breading process?
The recipe requires 2 large eggs, beaten.
Can I use any type of crushed tomatoes?
While you can use any brand, the recipe specifically recommends Furmano's Chunky Crushed Tomatoes with Basil, Garlic, and Oregano.
What should I do with the spinach after it is wilted?
Remove the skillet from heat and then combine the spinach with the cheese and seasoning mixture.