Spinach and Feta Chicken Rolls are a delightful, protein-packed dish that combines tender chicken breast, creamy feta cheese, and nutritious spinach. Perfect for weeknight dinners or special occasions, this recipe is both delicious and visually appealing, making it a hit with the whole family. With a balance of savory flavors and wholesome ingredients, it’s a meal that satisfies the palate and supports healthy eating habits.
Ingredients:
For the Chicken Rolls:
- 4 boneless, skinless chicken breasts
- 2 cups fresh spinach, finely chopped
- 1 cup feta cheese, crumbled
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons olive oil
For Optional Topping (optional):
- 1/2 cup grated Parmesan cheese
- 1/4 cup bread crumbs
- 1 tablespoon melted butter
Instructions:
- Prepare the Chicken:
- Preheat your oven to 375°F (190°C).
- Place the chicken breasts between two sheets of plastic wrap.
- Gently pound the chicken to about 1/4-inch thickness using a meat mallet or rolling pin.
- Make the Filling:
- In a mixing bowl, combine chopped spinach, feta cheese, garlic, oregano, paprika, salt, and pepper. Mix until well combined.
- Assemble the Rolls:
- Lay each chicken breast flat and spread an even layer of the spinach and feta mixture over the surface.
- Carefully roll up the chicken breasts, starting from the narrower end. Secure the rolls with toothpicks.
- Sear the Rolls:
- Heat olive oil in a skillet over medium heat.
- Place the chicken rolls in the skillet, seam side down, and sear for 2-3 minutes on each side until golden brown.
- Bake:
- Transfer the seared rolls to a baking dish. If desired, mix Parmesan, bread crumbs, and melted butter, and sprinkle over the rolls for added crunch.
- Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
- Serve:
- Remove the toothpicks and slice each roll into medallions for a beautiful presentation. Serve warm with your choice of sides.
Calories:
Approximately 280 calories per serving (1 roll), depending on portion size and toppings.
Healthy or Not?
This dish is considered healthy due to its high protein content, low carbohydrate profile, and nutrient-rich spinach. The use of feta cheese adds creaminess without excessive calories, while baking instead of frying reduces the overall fat content. For a lighter version, you can skip the optional topping or use low-fat feta.
This recipe is perfect for those seeking a nutritious yet indulgent meal that is both satisfying and easy to prepare. Enjoy these Spinach and Feta Chicken Rolls as part of a balanced diet!