Mediterranean Spinach and Feta Chicken Rolls
Delight in the flavors of the Mediterranean with these succulent chicken rolls, generously filled with a savory mixture of fresh spinach, crumbled feta cheese, and aromatic onion. The zesty lemon adds a refreshing brightness to the dish, making each bite a tantalizing experience. This dish is perfect for a nutritious dinner, served with steamed rice for a hearty meal or laid over a bed of mixed greens for a lighter option. At just 5 points per serving, it's a healthy choice that doesn't compromise on flavor.
4
Servings
70
Calories
8
Ingredients
Ingredients
olive oil
1 tablespoon (divided)
onion
1 medium (chopped)
fresh spinach
10 ounces (washed)
lemon
1 teaspoon (zest of)
feta cheese
1/4 cup (crumbled)
table salt
1 teaspoon (divided)
black pepper
1/2 teaspoon (divided)
boneless skinless chicken breast
1 lb (butterflied)
Instructions
1
In a large nonstick skillet, heat 1 teaspoon of olive oil over medium heat. Add the chopped onion and sauté until golden brown, about 5 minutes.
2
Add the fresh spinach to the skillet and cook until wilted, about 2-3 minutes, stirring occasionally. If needed, you can steam the spinach by adding a little water and covering the skillet until wilted.
3
Once the spinach has wilted, remove it from the heat and stir in the lemon zest, crumbled feta cheese, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Mix well and set the mixture aside.
4
Prepare the chicken breasts by butterflying them. This will create a pocket to hold the spinach mixture. Fill each chicken breast with an equal portion of the spinach and feta mix, then roll them up tightly and secure with toothpicks.
5
Sprinkle the rolled chicken with the remaining salt and black pepper.
6
In the same skillet, heat the remaining tablespoon of olive oil over medium-high heat. Add the stuffed chicken breasts to the skillet, cooking and turning occasionally until they are golden brown and cooked through, approximately 10 minutes.
7
Once cooked, remove the toothpicks before serving your Mediterranean spinach and feta chicken rolls.
Nutrition Information
2.5g
Fat
1.5g
Carbs
9.5g
Protein
0.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is for Mediterranean Spinach and Feta Chicken Rolls.
How many calories are in one serving of Mediterranean Spinach and Feta Chicken Rolls?
There are 70 calories per serving.
How many servings does this recipe yield?
This recipe makes 4 servings.
What are the main ingredients in the filling?
The filling consists of fresh spinach, crumbled feta cheese, chopped onion, and lemon zest.
How much protein is in each serving?
Each serving contains 9.5g of protein.
How do you prepare the chicken for rolling?
The chicken breasts should be butterflied to create a pocket for the filling.
What is the Weight Watchers point value for this dish?
This dish is approximately 5 points per serving.
How long should you sauté the onion?
The chopped onion should be sautéed until golden brown, which takes about 5 minutes.
What kind of oil is used in this recipe?
The recipe uses 1 tablespoon of olive oil, divided for different stages of cooking.
How do you keep the chicken rolls from falling apart while cooking?
The chicken rolls should be secured tightly with toothpicks before cooking.
How long does it take to cook the stuffed chicken breasts?
They should be cooked for approximately 10 minutes until golden brown and cooked through.
Is there any fiber in this recipe?
Yes, there is 0.5g of fiber per serving.
What are some suggested side dishes for these chicken rolls?
You can serve them with steamed rice for a hearty meal or over mixed greens for a lighter option.
How much fat is in one serving?
Each serving contains 2.5g of fat.
What type of chicken is required?
The recipe calls for 1 lb of boneless skinless chicken breasts.
How do you wilt the spinach if it's not cooking fast enough?
You can steam the spinach by adding a little water to the skillet and covering it until it wilts.
What spices are used for seasoning?
The chicken and filling are seasoned with table salt and black pepper.
How much feta cheese is needed?
The recipe requires 1/4 cup of crumbled feta cheese.
What is the carbohydrate content per serving?
There are 1.5g of carbohydrates per serving.
When should you remove the toothpicks?
The toothpicks should be removed once the chicken is cooked, just before serving.
How much lemon zest is used?
The recipe uses 1 teaspoon of lemon zest.
Does this recipe include any sugar?
The nutritional data indicates no sugar (null) in this recipe.
How many ingredients are in this recipe?
There are 8 total ingredients used in this recipe.
What is the texture of the chicken after cooking?
The chicken becomes succulent and golden brown after pan-searing.
What type of spinach should be used?
The recipe specifies 10 ounces of fresh, washed spinach.
Can I use this for a quick dinner?
Yes, it is tagged as a quick recipe and a healthy dinner option.
Is this dish considered Mediterranean?
Yes, it features Mediterranean flavors like feta, spinach, and lemon.
How should the salt and pepper be used?
They are divided: half goes into the spinach mixture and the rest is sprinkled on the outside of the chicken rolls.
What size of onion is recommended?
One medium onion is recommended for this recipe.
Is this a low-point meal?
Yes, it is tagged as a low-point meal suitable for those monitoring their intake.