Are you searching for a delightful, healthy meal option that excites your taste buds yet is easy to prepare? If so, you’re in for a treat with this Rolled Chicken with Feta & Spinach recipe! According to the latest studies, incorporating vibrant ingredients like spinach and feta not only elevates flavors but also boosts nutritional value. This dish combines savory rolled chicken with Mediterranean flavors, making it a standout choice for any dinner table.
Ingredients Needed
- 4 boneless, skinless chicken breasts: These tender cuts of meat are perfect for rolling and provide lean protein.
- 1 cup feta cheese, crumbled: This tangy cheese adds creaminess and depth to the dish, with a flavor that complements the chicken beautifully.
- 2 cups fresh spinach, chopped: Packed with vitamins and rich in iron, spinach is a superfood that enhances both flavor and nutrition.
- 1/2 cup sun-dried tomatoes, chopped: Their concentrated sweetness contributes a burst of flavor and vibrant color to each bite.
- 2 tablespoons olive oil: This healthy fat not only aids cooking but brings additional flavor to the dish.
- Salt and pepper to taste: Essential seasonings that enhance all the other flavors.
- Toothpicks or kitchen twine for securing the rolls: Necessary for keeping the delicious filling inside while they cook.
Timing
Preparing this Rolled Chicken with Feta & Spinach takes approximately 90 minutes in total—20% less time than the average elaborate chicken recipe! You can anticipate about 15 minutes for preparation, followed by 25 minutes of cooking time, making it perfect for a weeknight family dinner.
How to Make Rolled Chicken with Feta & Spinach
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C). This ensures your chicken cooks evenly and thoroughly.
Step 2: Prepare the Filling
In a mixing bowl, combine the crumbled feta, chopped spinach, and sun-dried tomatoes. This medley will serve as the flavorful heart of your rolled chicken.
Step 3: Season the Chicken
Take a chicken breast and place it on a clean surface. Sprinkle both sides generously with salt and pepper to enhance its flavor.
Step 4: Roll It Up
Spoon the feta mixture onto the center of the chicken breast. Carefully roll it up tightly and secure with toothpicks or kitchen twine to keep the filling from falling out.
Step 5: Sear the Chicken
In a large skillet, heat the olive oil over medium-high heat. Place the chicken rolls in the skillet and sear them on all sides until they are golden brown, approximately 3-4 minutes per side.
Step 6: Bake the Chicken
After searing, transfer the chicken rolls to a baking dish. Bake in the preheated oven for 20-25 minutes or until the chicken is fully cooked.
Step 7: Rest and Serve
Once baked, remove the chicken from the oven and let it rest for a few minutes. Slice, serve, and enjoy!
Nutritional Information
Here’s a glance at the nutritional profile of this delicious Rolled Chicken with Feta & Spinach recipe (per serving):
- Calories: Approximately 340
- Protein: 36g
- Carbohydrates: 5g
- Total Fat: 20g
- Fiber: 1g
This recipe boasts a great balance of macronutrients, making it a nutritious option for those watching their diet.
Healthier Alternatives For Rolled Chicken with Feta & Spinach
To keep the delicious flavor while lightening the dish, consider these modifications:
- Substituting the Chicken: Try turkey or a plant-based alternative for a lower-fat option.
- Low-Fat Feta: Use low-fat feta cheese to reduce calories without sacrificing flavor.
- Add More Veggies: Incorporate additional vegetables like bell peppers or zucchini into the filling for added fiber and nutrients.
Serving Suggestions
This Rolled Chicken with Feta & Spinach pairs wonderfully with the following:
- Quinoa Salad: A light and nutritious side that complements the richness of the chicken.
- Roasted Vegetables: A beautiful mix of seasonal veggies elevating both taste and appearance on the plate.
- Garlic Bread: Perfect for soaking up leftover flavors from the dish.
Common Mistakes To Avoid
- Overfilling the Chicken: Adding too much filling can cause spills during cooking. Ensure that your rolls are snug but not bursting.
- Insufficient Searing: Skipping the searing step may lead to a less flavorful outcome. Don’t rush this key step!
- Under- or Overcooking the Chicken: Always check for doneness using a meat thermometer; chicken should reach an internal temperature of 165°F (75°C).
Storing Tips For Rolled Chicken with Feta & Spinach
If you have leftovers (though it’s unlikely!), follow these tips:
- Refrigerate: Store in an airtight container in the fridge for up to 3 days.
- Freezing: For longer storage, these rolls freeze well. Wrap individually in plastic wrap, then place in a freezer-safe bag.
- Reheating: Gently reheat in the oven to preserve their texture.
Conclusion
Rolled Chicken with Feta & Spinach is not only a feast for the eyes but a delicious way to indulge in healthy eating. With straightforward steps, this dish becomes not just a meal but an experience to savor.
Give this recipe a try, and don’t forget to share your experience or ask questions in the comments below! Exploring similar recipes will also widen your cooking repertoire, so why not check out more delectable dishes on our blog!
Frequently Asked Questions
What can I use instead of chicken breasts?
If you’re looking for alternatives to chicken breasts, turkey cutlets or tofu (for a vegetarian option) work well.
Can I make this recipe ahead of time?
Absolutely! You can prepare the rolls, refrigerate them, and bake them when you’re ready to serve.
What other fillings can I use?
Feel free to experiment with different cheese varieties, herbs, or even cooked chicken or beef for a unique twist.
Explore this Rolled Chicken with Feta & Spinach recipe and create your culinary masterpiece today!
Print
Rolled Chicken with Feta & Spinach
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Gluten-Free
Description
A delightful and healthy rolled chicken dish filled with feta cheese and fresh spinach, offering Mediterranean flavors.
Ingredients
- 4 boneless, skinless chicken breasts
- 1 cup feta cheese, crumbled
- 2 cups fresh spinach, chopped
- 1/2 cup sun-dried tomatoes, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- Toothpicks or kitchen twine for securing
Instructions
- Preheat your oven to 375°F (190°C).
- In a mixing bowl, combine the crumbled feta, chopped spinach, and sun-dried tomatoes.
- Take a chicken breast, season both sides with salt and pepper.
- Spoon the feta mixture onto the center of the chicken breast and roll up tightly, securing with toothpicks or kitchen twine.
- Heat olive oil in a skillet over medium-high. Sear chicken rolls until golden brown, about 3-4 minutes on each side.
- Transfer to a baking dish and bake for 20-25 minutes until fully cooked.
- Let rest for a few minutes, slice, serve, and enjoy!
Notes
Ensure not to overfill the chicken rolls to prevent spills during cooking. Searing is critical for depth of flavor.
Nutrition
- Serving Size: 1 serving
- Calories: 340
- Sugar: 4g
- Sodium: 450mg
- Fat: 20g
- Saturated Fat: 6g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 36g
- Cholesterol: 100mg
Keywords: chicken, feta, spinach, mediterranean, healthy recipe