Are you looking for a delicious and visually appealing dish that can impress your family and friends without taking hours to prepare? The Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes is not only a feast for the taste buds but also a stunning centerpiece for any dinner table. This recipe combines tender chicken breasts with creamy feta cheese, vibrant spinach, and tangy sun-dried tomatoes, creating a harmonious blend of flavors that is sure to delight. Let’s explore how this dish can transform your mealtime experience.

Ingredients List

To create this mouthwatering rolled-up chicken, gather the following ingredients:

• 4 boneless, skinless chicken breasts: The main protein source, tender and juicy.
• 1 cup fresh spinach: Adds a vibrant color and nutritional value.
• 1/2 cup feta cheese, crumbled: Provides a creamy, tangy flavor.
• 1/4 cup sun-dried tomatoes, chopped: Adds a burst of sweetness and texture.
• 2 cloves garlic, minced: Enhances the overall flavor profile.
• 1 teaspoon dried oregano: Offers a hint of Mediterranean aroma.
• Salt and pepper, to taste: Essential seasonings for balance.
• 2 tablespoons olive oil: For cooking and adding richness.
• 1/2 cup chicken broth: To keep the chicken moist while baking.

Substitutions:

• Chicken breasts: Use turkey breasts for a leaner option.
• Feta cheese: Substitute with goat cheese for a different flavor.
• Spinach: Kale or Swiss chard can be used as alternatives.

Step-by-Step Instructions

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C). This ensures that your chicken cooks evenly and thoroughly.

Step 2: Prepare the Filling

In a mixing bowl, combine the fresh spinach, crumbled feta cheese, chopped sun-dried tomatoes, minced garlic, and dried oregano. Season with salt and pepper to taste. Mix until well combined.

Step 3: Flatten the Chicken Breasts

Place each chicken breast between two sheets of plastic wrap or parchment paper. Using a meat mallet or rolling pin, gently pound the chicken to an even thickness, about 1/2 inch. This step helps the chicken cook evenly and makes it easier to roll.

Step 4: Assemble the Rolls

Lay a portion of the filling mixture along one edge of each chicken breast. Carefully roll the chicken away from you, starting with the filled edge, and secure the roll with toothpicks or kitchen twine to hold the filling in place.

Step 5: Sear the Chicken

In a large oven-safe skillet, heat the olive oil over medium-high heat. Add the chicken rolls and sear them for 3-4 minutes on each side until golden brown. This step adds flavor and texture to the chicken.

Step 6: Bake the Chicken

Once seared, pour the chicken broth into the skillet and transfer it to the preheated oven. Bake for 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).

Step 7: Rest and Serve

Remove the chicken from the oven and let it rest for 5 minutes before slicing. This allows the juices to redistribute, ensuring moist and flavorful bites.

Nutritional Information

Here’s a breakdown of the nutritional values per serving (based on a recipe serving four):

• Calories: 320
• Total Fat: 15g
• Saturated Fat: 5g
• Cholesterol: 85mg
• Sodium: 450mg
• Total Carbohydrates: 6g
• Dietary Fiber: 1g
• Sugars: 2g
• Protein: 39g

Healthier Alternatives for the Recipe

If you’re looking to make this dish even healthier, consider the following modifications:

• Use skinless chicken thighs instead of breasts for added flavor and moisture.
• Replace feta cheese with low-fat cottage cheese to reduce calories while maintaining creaminess.
• Add more vegetables like bell peppers or zucchini to the filling for extra nutrients and fiber.

Serving Suggestions

The Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes can be served in various appealing ways:

• With a Side Salad: Pair the chicken with a fresh arugula salad drizzled with lemon vinaigrette for a light and refreshing contrast.
• Over Quinoa or Rice: Serve the chicken on a bed of quinoa or brown rice to soak up the delicious juices.
• Accompanied by Roasted Vegetables: Add a side of roasted seasonal vegetables for a colorful and nutritious plate.

Common Mistakes to Avoid

1. Not Flattening the Chicken: Failing to pound the chicken to an even thickness can result in uneven cooking. Always ensure uniformity for best results.
2. Overcooking the Chicken: Keep a close eye on the cooking time to avoid dry chicken. Use a meat thermometer for accuracy.
3. Skipping the Resting Period: Allowing the chicken to rest after baking is essential for juicy results. Don’t skip this step!

Storing Tips for the Recipe

To keep your rolled-up chicken fresh:

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
• Freezing: Wrap individual rolls in plastic wrap and place them in a freezer bag for up to 3 months. Thaw in the fridge before reheating.

Conclusion

The Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes is a delightful dish that brings together vibrant flavors and beautiful presentation. With simple steps and fresh ingredients, you can create a meal that’s both nutritious and satisfying. Try this recipe today, and don’t forget to share your feedback in the comments section or subscribe for more delicious updates!

FAQs

Can I prepare the filling in advance?

Yes! You can prepare the filling a day ahead and store it in the refrigerator until you’re ready to assemble the chicken.

What can I serve with this dish?

This chicken pairs wonderfully with a variety of sides such as roasted potatoes, steamed vegetables, or a light pasta salad.

Can I use frozen spinach?

Absolutely! Just be sure to thaw and drain any excess moisture before mixing it with the other filling ingredients.