Rolled Up Chicken with Feta: Easy Spinach and Sun-Dried Tomato Delight

Introduction to Rolled Up Chicken with Feta

If you’re on the hunt for a delicious, impressive, yet simple dish that pleases both the palate and the eye, look no further than rolled up chicken with feta, spinach, and sun-dried tomatoes. It’s packed with flavor, colorful ingredients, and a combination of textures that will make your dinner guests (or family) rave about your culinary skills. Plus, it’s a great meal prep option for those busy weekday evenings.

Why you’ll love this recipe

First and foremost, this dish is all about using fresh, vibrant ingredients. The salty, creamy feta cheese pairs beautifully with the earthy spinach and the sweet, tangy notes of sun-dried tomatoes. This balanced flavor profile ensures that every bite is an explosion of taste. Many food enthusiasts appreciate how easy it is to customize the filling ingredients—whether you choose to add herbs like basil or swap out the spinach for kale, the possibilities are endless.

Another reason you’ll fall for this recipe is the ease with which it comes together. After a long day at work, the last thing you want is to spend hours in the kitchen. With just a few simple steps, you can have a gourmet meal on the table in about 30 minutes. This dish is perfect for those who want to impress but are short on time. For tips on meal prepping and making weeknight cooking a breeze, check out this meal prep guide.

And let’s not forget about its health benefits! Chicken is a great source of lean protein, while spinach is rich in iron and other essential vitamins. Combined, they make for a nutritious duo that keeps you feeling full without the heaviness often associated with richer dishes. The fiber from the sun-dried tomatoes will also keep your digestion on track.

By using turkey bacon instead of traditional options, you’ll make this dish even lighter without sacrificing flavor. Trust me when I say you’ll want to keep this recipe in your back pocket for dinner parties, family meals, or even a cozy night in. So roll up your sleeves and let’s dive into a culinary adventure with this delectable rolled up chicken with feta!

Ingredients for Rolled Up Chicken with Feta

Creating delicious Rolled Up Chicken with Feta is all about selecting the right ingredients to elevate your dish. Let’s gather the essentials for this delectable recipe:

• Chicken Breasts (boneless and skinless): Choose fresh chicken to ensure tenderness. About 4 breasts should do the trick.
• Feta Cheese: Opt for high-quality crumbled feta for a rich flavor. It’s tangy and complements the spinach beautifully.
• Fresh Spinach: About 2 cups of fresh spinach will add a nutritious touch. Don’t forget to wash and dry it well!
• Sun-Dried Tomatoes: One cup, chopped, will introduce a sweet and tangy zing to your dish. These can be found in oil or dry; both work nicely!
• Turkey Bacon: For a smoky finish, use several slices of turkey bacon; it adds flavor without excess fat.
• Olive Oil: A tablespoon or two enhances the taste and helps in cooking.
• Garlic: Fresh is best; around 3 cloves minced adds a lovely aroma.
• Herbs and Spices: Paprika, oregano, salt, and pepper for seasoning, giving everything a perfect balance.

These ingredients not only bring out vibrant flavors but also ensure each bite is a delight. Want to learn more about each ingredient’s benefits? Check out resources like Healthline for nutritional breakdowns!

Preparing Rolled Up Chicken with Feta

Are you ready to impress your friends or family with a dish that’s as delicious as it is beautiful? Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes is not just any meal—it’s an experience! In this section, I’ll guide you through the steps to prepare this delightful recipe. Trust me, once you master these techniques, you’ll become everyone’s favorite home chef.

Prepare the chicken breasts

The foundation of your Rolled Up Chicken with Feta is, obviously, the chicken breasts. Start by purchasing high-quality, boneless, skinless chicken breasts. Sourcing quality ingredients can make a notable difference in flavor; I typically look for organic or free-range options.

1. Cleaning and trimming: Rinse the chicken breasts under cold water and pat them dry with a clean paper towel. Trim off any visible fat or tendons for a cleaner presentation.

2. Butterflying: To create the perfect base for rolling, you’ll want to butterfly the chicken. This means cutting the chicken breast horizontally, but not all the way through, so it opens like a book. If you’re feeling unsure, there are great tutorials available online on how to butterfly chicken breasts.

3. Pounding the chicken: Once butterflied, place the chicken between two sheets of plastic wrap and gently pound it with a meat mallet or rolling pin to an even thickness, about ½ inch. This helps ensure that the chicken cooks evenly, giving you that juicy interior.

Make the flavorful filling

While your chicken gets ready, it’s time to whip up the filling that will turn this dish from simple to sensational.

1. Gather ingredients: You’ll need crumbled feta cheese, fresh spinach (about 2 cups), and sun-dried tomatoes (chopped). To amp up the flavor, consider adding minced garlic, a squeeze of fresh lemon juice, and a sprinkle of black pepper.

2. Mix it all together: In a mixing bowl, combine the feta, spinach, sun-dried tomatoes, and any additional spices or ingredients you enjoy. The feta adds a creamy, tangy element that complements the savory taste of the chicken, while the sun-dried tomatoes bring sweetness and depth.

Fill and roll the chicken

Now comes the fun part—filling and rolling!

1. Adding the filling: Open up your butterflied chicken breast and season the inside lightly with salt and pepper. Place a generous amount of the filling along the center.

2. Rolling it up: Start rolling from the thick side of the chicken. As you roll, tuck in the sides to prevent the filling from spilling out. Secure the roll with toothpicks or kitchen twine to keep it intact during cooking.

Sear for deliciousness

Before baking, give your Rolled Up Chicken with Feta a quick sear. This is where the flavor really starts to develop!

1. Heat the skillet: Place a skillet over medium-high heat and add a splash of olive oil. Wait until the oil shimmers before adding the chicken rolls.

2. Searing the rolls: Sear each side for about 3-4 minutes until golden brown. This step not only adds an enticing color but also enhances the chicken’s flavor profile.

Bake to perfection

Now it’s time for the last leg of our culinary journey.

1. Transfer to the oven: Preheat your oven to 375°F (190°C). Once the chicken is nicely browned, transfer it to a baking dish. If you want, you can add a splash of low-sodium chicken broth or vegetable broth to keep the chicken moist while it bakes.

2. Bake until done: Pop the baking dish in the oven and bake for 20-25 minutes, or until the internal temperature reaches 165°F (75°C). You’ll know it’s done when the chicken is tender and juices run clear.

By following these steps, you’re not just cooking a meal; you’re creating a feast that will leave your guests raving. If you’re looking for more chicken inspiration or tips on choosing lean meats, check out resources from the USDA guidelines for healthy cooking! Enjoy your culinary adventure with Rolled Up Chicken with Feta!

Variations on Rolled Up Chicken with Feta

If you’re feeling adventurous in the kitchen, there are delightful variations of rolled up chicken that bring in exciting flavors. Here are a couple of ideas that I absolutely love!

Rolled Up Chicken with Sun-Dried Tomatoes and Mozzarella

This version is a fantastic twist on the classic. The combination of sun-dried tomatoes and mozzarella gives the chicken a rich, savory kick. Here’s how to make it:

• Ingredients: Swap out the feta for fresh mozzarella and layer in some chopped sun-dried tomatoes.
• Preparation: As you roll the chicken, add a sprinkle of Italian herbs for an aromatic touch.
• Cooking style: Searing the rolled chicken before baking ensures a crispy outer layer.

This variant not only looks beautiful on a plate, but it’s also a guaranteed crowd-pleaser. You can read more about the benefits of incorporating sun-dried tomatoes in your meals here.

Tuscan-Style Rolled Up Chicken with Basil Pesto

If you’re a fan of bold flavors, look no further than Tuscan-style rolled up chicken. This recipe swaps feta for vibrant basil pesto, packing in that unmistakable fresh taste.

• Ingredients: Incorporate a generous amount of basil pesto into the filling along with some sautéed spinach.
• Preparation: Roll tightly and secure with toothpicks to keep that pesto goodness sealed inside.
• Cooking hint: Broiling the chicken towards the end gives the dish a delightful finish.

This variation is all about making your taste buds dance! Plus, you can explore the health benefits of pesto right here.

With these flavorful alternatives, your rolled up chicken with feta can easily evolve into something new and delicious at every meal!

Cooking Tips and Notes for Rolled Up Chicken with Feta

When preparing Rolled Up Chicken with Feta, a few tips can make all the difference. First and foremost, choose chicken breasts that are uniform in size for even cooking. You can gently pound them to about ½ inch thickness; this not only helps in rolling them up easily but also ensures they cook evenly.

Don’t skimp on seasoning. A delightful blend of salt, pepper, and perhaps some garlic powder can elevate the dish significantly. For a twist, consider adding some fresh herbs like oregano or dill for a burst of flavor.

When it comes to the filling, use a good-quality feta cheese—it really makes a difference! For additional moisture, consider adding a drizzle of lemon juice or a splash of vegetable broth to the pan while cooking.

Lastly, if you have leftovers (which might be hard to do!), they store well in the fridge for up to three days and can be enjoyed chilled or reheated. If you’re interested in meal prepping, check out tips from sources like EatingWell for some practical advice on storing and reheating chicken dishes. Happy cooking!

Serving Suggestions for Rolled Up Chicken with Feta

Pairing with Sides

When serving your Rolled Up Chicken with Feta, think about complementing flavors that elevate the dish. Consider pairing it with:

• Quinoa Salad: A zesty quinoa salad with cucumber, cherry tomatoes, and a lemon vinaigrette adds a refreshing crunch.
• Roasted Vegetables: Oven-roasted asparagus or a medley of bell peppers can add a vibrant color and natural sweetness to your plate.
• Garlic Mashed Potatoes: Creamy mashed potatoes with a hint of garlic provide a comforting contrast to the savory chicken rolls.

These sides not only enhance the flavor profile but also make for a well-rounded meal that your guests will love. If you’re interested in healthy side options, check out Healthline’s guide for nutritious inspirations.

Creative Plating Ideas

Presentation is everything! To make your Rolled Up Chicken with Feta truly stand out, try these plating tips:

• Slice and Fan: Cut the chicken rolls into pinwheels and arrange them in a spiral on the plate for a stunning visual.
• Plate with Drizzle: Add a balsamic glaze or a vibrant herb sauce as a drizzle to elevate the dish aesthetically.
• Garnish Thoughtfully: Fresh herbs, like parsley or basil, sprinkled on top can add a pop of color and freshness.

These simple touches will not only impress your guests but also enhance their dining experience. Embracing these suggestions can transform your meal from ordinary to extraordinary!

Time breakdown for Rolled Up Chicken with Feta

Preparation time

Getting ready for your Rolled Up Chicken with Feta dish is a breeze! You’ll need about 15 minutes to prep your ingredients. This includes washing and chopping the spinach, sun-dried tomatoes, and mixing those savory feta flavors.

Cooking time

Cooking time is relatively quick, taking around 25-30 minutes. You’ll want to ensure your chicken is cooked through and perfectly golden brown before serving.

Total time

In total, you’re looking at around 40-45 minutes from start to finish. That means in less than an hour, you can whip up a delicious meal that’s sure to impress!

For additional tips on chicken preparation, check out the USDA recommendations to ensure you’re following best practices.

Nutritional Facts for Rolled Up Chicken with Feta

When you’re looking to add some flavor and healthy nutrients to your dinner rotation, Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes delivers not just on taste but also on nutrition. Let’s break down the key nutritional facts that make this dish a fantastic choice for anyone seeking a nutritious meal.

Calories

A single serving of this flavorful dish typically contains around 300 calories. This lower calorie count allows you to enjoy a satisfying meal without compromising your health goals.

Protein

One of the standout features of Rolled Up Chicken with Feta is its impressive protein content. Each serving packs about 35 grams of protein, making it an excellent option for muscle repair and growth. Perfect for those of you hitting the gym!

Sodium

It’s easy to overlook sodium, but being mindful of it is crucial for maintaining healthy blood pressure. This recipe contains roughly 600 milligrams of sodium per serving, which is reasonable compared to many restaurant dishes. To further manage your sodium intake, consider using low-sodium chicken broth when preparing the spinach.

With these nutritional insights in mind, you can confidently savor every bite of your Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes. If you’re interested in diving deeper into the benefits of incorporating more protein into your meals, check out resources from Harvard Health for a comprehensive look.

FAQs about Rolled Up Chicken with Feta

Can I prepare this dish in advance?

Absolutely! Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes is an excellent option for meal prep. You can assemble the rolls a day ahead, then simply cover and refrigerate until you’re ready to bake them. This not only saves time but also allows the flavors to meld beautifully. Just remember to let the chicken sit at room temperature for about 20-30 minutes before baking to ensure even cooking.

What are some alternatives for the filling?

If you’re feeling adventurous or have dietary restrictions, there are plenty of alternatives for the filling:

• Cheese options: Swap feta for goat cheese or mozzarella for a different flavor profile.
• Vegetable variety: Use kale or arugula instead of spinach for a fresh twist, or consider roasted peppers for added sweetness.
• Protein substitutions: You could add diced chicken ham, turkey bacon, or even a plant-based protein if you want to make this dish vegetarian.

Feel free to get creative—the recipe is very forgiving!

How can I ensure my chicken stays moist?

Juicy chicken is key to a great dish! Here are a few tips:

• Use chicken thighs: They’re more forgiving and tend to remain moist during cooking compared to chicken breasts.
• Marinate your chicken: A simple marinade with olive oil, lemon juice, and your favorite herbs can help retain moisture.
• Don’t overcook: Use a meat thermometer to check for doneness; chicken should reach an internal temperature of 165°F.

For more cooking tips, check out this guide on cooking chicken perfectly. Remember, the goal is to savor every bite of this delicious rolled creation!

Conclusion on Rolled Up Chicken with Feta

In wrapping up our delicious journey with Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes, it’s clear this dish truly shines as a weeknight hero. Savory chicken paired with creamy feta creates a delightful balance of flavors that even the busiest young professionals can whip up.

Not only is it quick and easy, but it’s also packed with nutritious ingredients, making it perfect for those mindful of health. So, whether you’re serving it at a casual dinner or prepping for meal prep, remember this dish is adaptable. Tweak the recipe to suit your taste or dietary needs!

For more tips on healthy cooking and recipes, explore resources from EatingWell or The Spruce Eats. Try your hand at this delightful recipe; your taste buds will thank you!

Rolled Up Chicken with Feta: Easy Spinach and Sun-Dried Tomato Delight

Print Recipe

A delicious and easy recipe for rolled up chicken filled with feta, spinach, and sun-dried tomatoes.

• Author: Souzan
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: Mediterranean
• Diet: Gluten-Free

Ingredients

Scale 1x2x3x

• 4 chicken breasts
• 1 cup feta cheese, crumbled
• 2 cups fresh spinach, chopped
• 1/2 cup sun-dried tomatoes, chopped
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix together feta cheese, spinach, and sun-dried tomatoes.
3. Take each chicken breast and pound it thin, then layer the cheese mixture on top.
4. Roll the chicken tightly and secure it with toothpicks.
5. Drizzle olive oil on top and season with garlic powder, salt, and pepper.
6. Place the rolled chicken in a baking dish and bake for 25-30 minutes until cooked through.
7. Remove toothpicks before serving.

Notes

• For added flavor, marinate the chicken in olive oil and spices for 30 minutes before cooking.

Nutrition

• Serving Size: 1 rolled chicken breast
• Calories: 320
• Sugar: 2g
• Sodium: 600mg
• Fat: 18g
• Saturated Fat: 8g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 6g
• Fiber: 1g
• Protein: 28g
• Cholesterol: 90mg

Keywords: Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes