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

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

This Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes is a healthy, flavorful dish perfect for weeknight dinners.
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Prep Time 20 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 55 minutes
Servings: 4 rolls
Course: Chicken
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 4 pieces Boneless, Skinless Chicken Breasts Thighs can add more flavor.
  • 1 teaspoon Salt Adjust according to taste.
  • 1 teaspoon Black Pepper Freshly cracked enhances aroma.
  • 1 teaspoon Garlic Powder Or use fresh minced garlic for bolder taste.
  • 1 teaspoon Dried Oregano Fresh oregano works well but use more for intensity.
  • 1 teaspoon Smoked Paprika Regular paprika can replace if needed.
For the Filling
  • 1 cup Feta Cheese Goat cheese is a great alternative.
  • 2 cups Fresh Spinach Kale or Swiss chard can be used.
  • 1/2 cup Sun-Dried Tomatoes Fresh tomatoes can be used instead.
  • 2 cloves Garlic Minced for better flavor.
  • 1/4 teaspoon Red Pepper Flakes Optional for a kick.
For Cooking
  • 2 tablespoons Olive Oil Avocado oil or butter are good substitutes.
  • Tongs For handling the chicken.
  • Toothpicks/Kitchen Twine To secure the chicken rolls.

Equipment

  • Oven
  • skillet
  • Meat Mallet
  • mixing bowl
  • toothpicks
  • Tongs

Method
 

Preparation Steps
  1. Preheat your oven to 375°F (190°C).
  2. Butterfly each boneless, skinless chicken breast and pound to a uniform thickness of about 1/2 inch.
  3. In a mixing bowl, combine feta cheese, spinach, sun-dried tomatoes, minced garlic, and optional red pepper flakes. Mix well.
  4. Season both sides of each chicken breast with salt, black pepper, garlic powder, dried oregano, and smoked paprika.
  5. Place filling on one end of each chicken breast and roll tightly. Secure with toothpicks or kitchen twine.
  6. In an oven-safe skillet, heat olive oil over medium-high heat and sear the rolls seam-side down for about 3-4 minutes on each side.
  7. Transfer the skillet to your preheated oven and bake for 25 minutes, or until the internal temperature reaches 165°F (75°C).
  8. Allow the chicken to rest for 5 minutes after baking, then slice and serve.

Nutrition

Serving: 1rollCalories: 350kcalCarbohydrates: 5gProtein: 40gFat: 18gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 11gCholesterol: 120mgSodium: 800mgPotassium: 500mgFiber: 2gSugar: 2gVitamin A: 2500IUVitamin C: 15mgCalcium: 250mgIron: 2mg

Notes

Ensure not to overstuff the chicken. Pound to uniform thickness for consistent cooking. Searing adds flavor. Resting helps retain moisture. Feel free to customize the filling.

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