Mediterranean-Style Spinach & Feta Stuffed Chicken Breasts
Indulge in the rich Mediterranean flavors of these Spinach & Feta Stuffed Chicken Breasts, where tender chicken is beautifully combined with a savory spinach and feta filling. This healthy, low-calorie dish is a delightful balance of taste and nutrition, making it perfect for weeknight dinners or for impressing guests. Prep time is just 15 minutes, with 20 minutes required in the oven, giving you a quick yet satisfying meal option. You can even prepare it in advance and refrigerate, allowing the flavors to meld — simply bake it fresh up to 2 days later. Enjoy every bite of this wholesome dish!
4
Servings
120
Calories
9
Ingredients
Ingredients
Spinach
3 cups (lightly packed (approx. 4 oz))
Garlic
1 clove (minced)
Olive Oil
1 teaspoon (for sautéing)
Chicken Breast Halves
4 (boneless and skinless (about 1.25 pounds))
Feta Cheese
1/4 cup (crumbled)
Lemon Pepper
1 teaspoon (for seasoning)
Oregano
1/2 teaspoon (for seasoning)
Chopped Parsley
to taste (optional for garnish)
Additional Feta
to taste (optional for garnish)
Instructions
1
Preheat your oven to 400°F (200°C).
2
In a medium saucepan, heat the olive oil over medium heat. Add minced garlic and sauté for 1 minute until fragrant. Then, add the spinach and cook until wilted and tender, about 3-4 minutes. Drain any excess moisture and set aside to cool.
3
Place the chicken breasts between two pieces of plastic wrap. Using a meat mallet, pound them gently to an even thickness of about 1/4 inch. Carefully remove the plastic wrap.
4
Divide the spinach and garlic mixture evenly among the center of each chicken breast. Add 1 tablespoon of crumbled feta cheese on top of the spinach for each breast.
5
Fold the long sides of the chicken breasts inward and then roll them up tightly from the short end. Secure each roll with wooden toothpicks to hold the shape.
6
Lightly coat the chicken with non-stick cooking spray or brush each roll with a little olive oil. Season with lemon pepper and oregano on all sides.
7
Place the stuffed chicken breasts in a shallow baking dish, ensuring they are not overcrowded. Bake in the preheated oven for about 20 minutes, or until the chicken is cooked through and no longer pink in the center (internal temperature should reach 170°F).
8
If desired, garnish with freshly chopped parsley and additional crumbled feta before serving. Enjoy your delicious meal!
Nutrition Information
5g
Fat
3.5g
Carbs
10g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean-Style Spinach & Feta Stuffed Chicken Breasts?
It is a healthy, low-calorie dish featuring tender chicken breasts filled with a savory mixture of spinach, garlic, and feta cheese.
How many calories are in one serving?
Each serving contains approximately 120 calories.
How long does it take to prepare this recipe?
The preparation time is approximately 15 minutes.
What is the cooking time for the stuffed chicken?
The chicken needs to bake in the oven for about 20 minutes.
At what temperature should the oven be set?
Preheat your oven to 400°F (200°C).
How many servings does this recipe provide?
This recipe is designed to yield 4 servings.
What are the main ingredients for the stuffing?
The stuffing consists of spinach, minced garlic, and crumbled feta cheese.
How do I prepare the chicken for stuffing?
Place chicken breasts between plastic wrap and use a meat mallet to pound them to an even thickness of about 1/4 inch.
What is the target internal temperature for the chicken?
The chicken is cooked through when the internal temperature reaches 170°F.
Can I prepare this recipe in advance?
Yes, you can prepare the stuffed chicken in advance, refrigerate it, and bake it fresh up to 2 days later.
How much protein is in each serving?
There are 10g of protein per serving.
What is the carbohydrate content per serving?
Each serving contains 3.5g of carbohydrates.
How much fat is in this dish?
The dish contains 5g of fat per serving.
How do I secure the chicken rolls?
Use wooden toothpicks to hold the shape after rolling the chicken tightly.
What seasonings are used for the chicken?
The chicken is seasoned with lemon pepper and oregano on all sides.
How do I cook the spinach for the filling?
Sauté minced garlic in olive oil for 1 minute, then add spinach and cook until wilted (3-4 minutes).
Is it necessary to drain the spinach?
Yes, drain any excess moisture from the spinach to prevent the filling from being too watery.
What type of chicken is best for this recipe?
Boneless and skinless chicken breast halves (about 1.25 pounds total) are recommended.
Can I garnish this dish?
Yes, you can garnish with freshly chopped parsley and additional crumbled feta before serving.
What size baking dish should I use?
Use a shallow baking dish, ensuring the chicken pieces are not overcrowded.
Is this recipe suitable for a diet?
Yes, it is tagged as a healthy, low-calorie, and Mediterranean-style meal.
Do I need to grease the baking dish?
The instructions suggest lightly coating the chicken itself with non-stick spray or olive oil.
What are the primary tags for this recipe?
Tags include chicken, spinach, feta, Mediterranean, healthy, and easy recipe.
Is this recipe good for guests?
Yes, it is described as perfect for both weeknight dinners and impressing guests.
How much feta cheese is needed for the stuffing?
You need 1/4 cup of crumbled feta cheese for the main filling.
How much spinach is required?
The recipe calls for 3 cups of lightly packed spinach.
What kind of oil should I use for sautéing?
The recipe specifies using 1 teaspoon of olive oil.
Can I use frozen spinach?
The recipe implies fresh spinach, but frozen can be used if thawed and squeezed completely dry.
What is the texture of the pounded chicken?
The chicken should be pounded to a uniform 1/4 inch thickness for easy rolling.
Is this recipe gluten-free?
Based on the ingredients listed, this recipe is naturally gluten-free.