Spinach and Feta Chicken Rolls are a delightful and elegant dish that’s perfect for a special dinner or a weeknight meal. The tender chicken breasts are stuffed with a flavorful mixture of spinach, feta cheese, and sun-dried tomatoes, then baked to perfection. This dish is not only delicious but also packed with nutrients, making it a wholesome choice for any occasion.
Benefits:
- High Protein: Chicken breasts provide a lean source of protein, essential for muscle building and repair.
- Nutrient-Dense: Spinach is rich in vitamins A, C, and K, while feta cheese adds calcium and healthy fats.
- Low-Carb: This dish is naturally low in carbohydrates, making it suitable for those following a low-carb or keto diet.
- Mediterranean Flavors: The combination of feta cheese, sun-dried tomatoes, and olive oil brings a taste of the Mediterranean to your table.
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 5 ounces fresh spinach, chopped
- 1/2 cup crumbled feta cheese
- 1/4 cup sun-dried tomatoes, chopped
- Salt and pepper to taste
- Toothpicks for securing
Instructions:
- Preheat Oven: Preheat your oven to 375°F (190°C).
- Prepare the Filling: In a skillet, heat olive oil over medium heat. Add chopped onion and garlic, and sauté until the onion is translucent, about 3-4 minutes.
- Cook Spinach: Add the chopped spinach to the skillet and cook until wilted, about 2-3 minutes. Remove from heat and let cool slightly.
- Mix the Filling: In a bowl, combine the cooked spinach mixture, crumbled feta cheese, and chopped sun-dried tomatoes. Season with salt and pepper to taste.
- Prepare the Chicken: Carefully butterfly each chicken breast and pound to an even thickness using a meat mallet.
- Stuff and Roll: Spoon the spinach and feta mixture onto each chicken breast. Roll tightly and secure with toothpicks.
- Bake: Place the stuffed chicken breasts seam side down in a baking dish. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the juices run clear.
- Serve: Remove toothpicks before serving. Garnish with fresh herbs if desired.
Helpful Tips:
- Ensure Even Cooking: Pound the chicken breasts to an even thickness to ensure they cook evenly.
- Make Ahead: You can prepare the stuffed chicken rolls ahead of time and refrigerate them until ready to bake.
- Serving Suggestion: Serve with a side of roasted vegetables or a fresh green salad for a complete meal.
FAQs:
- Can I use frozen spinach? Yes, but be sure to thaw and squeeze out excess moisture before using it in the filling.
- What other cheeses can I use? Goat cheese or ricotta can be substituted for feta if desired.
- Can I grill the chicken rolls? Yes, you can grill the chicken rolls over medium heat until cooked through.
Serving Suggestions:
- Side Dishes: Pair with roasted potatoes, steamed asparagus, or a quinoa salad.
- Wine Pairing: A crisp white wine like Sauvignon Blanc or Pinot Grigio would complement the flavors well.
- Garnish: Fresh parsley or a drizzle of balsamic glaze can add a nice finishing touch.
Servings:
- Yield: 4 servings
Time:
- Prep Time: 20 minutes
- Cooking Time: 30 minutes
- Total Time: 50 minutes
Recipe Card
Spinach and Feta Chicken Rolls
Spinach and Feta Chicken Rolls are a delightful and elegant dish that’s perfect for a special dinner or a weeknight meal. The tender chicken breasts are stuffed with a flavorful mixture of spinach, feta cheese, and sun-dried tomatoes, then baked to perfection. This dish is not only delicious but also packed with nutrients, making it a wholesome choice for any occasion.
Ingredients
- – 4 boneless skinless chicken breasts
- – 1 tablespoon olive oil
- – 1 onion finely chopped
- – 2 cloves garlic minced
- – 5 ounces fresh spinach chopped
- – 1/2 cup crumbled feta cheese
- – 1/4 cup sun-dried tomatoes chopped
- – Salt and pepper to taste
- – Toothpicks for securing
Instructions
- **Preheat Oven**: Preheat your oven to 375°F (190°C).
- **Prepare the Filling**: In a skillet, heat olive oil over medium heat. Add chopped onion and garlic, and sauté until the onion is translucent, about 3-4 minutes.
- **Cook Spinach**: Add the chopped spinach to the skillet and cook until wilted, about 2-3 minutes. Remove from heat and let cool slightly.
- **Mix the Filling**: In a bowl, combine the cooked spinach mixture, crumbled feta cheese, and chopped sun-dried tomatoes. Season with salt and pepper to taste.
- **Prepare the Chicken**: Carefully butterfly each chicken breast and pound to an even thickness using a meat mallet.
- **Stuff and Roll**: Spoon the spinach and feta mixture onto each chicken breast. Roll tightly and secure with toothpicks.
- **Bake**: Place the stuffed chicken breasts seam side down in a baking dish. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the juices run clear.
- **Serve**: Remove toothpicks before serving. Garnish with fresh herbs if desired.