Chicken, Spinach & Feta Roll-Ups

Name: Chicken, Spinach & Feta Roll-Ups
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4 serving(s)
Ingredients: 3 teaspoons olive oil; 1 garlic clove, minced; 5 ounces fresh spinach; 1/2 cup reduced-fat feta cheese; 2 teaspoons lemon juice; 1/4 teaspoon crushed red pepper flakes; 1/4 teaspoon black pepper; 1/2 teaspoon oregano leaves; 4 (4 -6 ounce) boneless skinless chicken breasts, pounded to 1/4-1/2 inch thickness; 2 large eggs, beaten; 3/4 cup panko breadcrumbs; nonstick cooking spray; 1 cup crushed tomatoes (they recommend Furmano's Chunky Crushed Tomatoes with Basil, Garlic and Oregano)

Submitted by PSU Lioness

"I found this in the "Healthy Bites" publication at my local Weis grocery store and I am posting for safe keeping. It was in the "Cancer Control" section of the magazine."

Download

Ready In:: 45mins
Ingredients:: 13
Serves:: 4

ingredients

3 teaspoons olive oil
1 garlic clove, minced
5 ounces fresh spinach
¹⁄₂ cup reduced-fat feta cheese
2 teaspoons lemon juice
¹⁄₄ teaspoon crushed red pepper flakes
¹⁄₄ teaspoon black pepper
¹⁄₂ teaspoon oregano leaves
4 (4 -6 ounce) boneless skinless chicken breasts, pounded to 1/4-1/2 inch thickness
2 large eggs, beaten
³⁄₄ cup panko breadcrumbs
nonstick cooking spray
1 cup crushed tomatoes (they recommend Furmano's Chunky Crushed Tomatoes with Basil, Garlic and Oregano)

directions

Preheat oven to 350.
Heat 1 tsp olive oil in a large skillet over Medium heat.
Add garlic and saute 1-2 minutes or until fragrant.
Add spinach and cook until wilted, about 3-5 minutes, tossing constantly; remove from heat.
In a medium bowl, combine spinach, feta, lemon juice, crushed red pepper, black pepper and oregano; set aside.
Dredge each chicken breast into beaten egg, then panko breadcrumbs.
Spread one quarter of the spinach/feta mixture over chicken, then carefully roll up and secure with 2 toothpicks.
Repeat with remaining chicken breasts.
Heat remaining 2 tsp olive oil in a large skillet.
Add rolled chicken breasts to skillet and cook about 5-7 minutes or until browned on all sides.
Remove from heat and place in a square baking dish, sprayed with nonstick cooking spray.
Bake 20-25 minutes or until minimum internal temperature reaches 165.
Top with tomatoes and serve. Warm the tomatoes first, if desired.

Questions & Replies

Got a question? Share it with the community!

Reviews

Have any thoughts about this recipe? Share it with the community!

RECIPE SUBMITTED BY

PSU_Lioness

Coal Township, Pennsylvania

The most defining trait in my life is that I am a mother to two wonderful boys (Tyler, 20 and Zayden, 9). I live in the little college town of Selinsgrove, Pennsylvania. It is the most wonderful place to live as it's nestled in the Appalachian Mountains and along the beautiful Susquehanna River. Seeing that we live in Central Pennsylvania, our family is also a bunch of HARDCORE Penn State Nittany Lion fans! We are...PENN STATE! I was lucky enough to be given tickets to see Joe Paterno win his 400th game as the head coach of the football team. I cried like I did when my children were born. The other love of my life is cooking. I didn't really start trying to cook until I was 20, but believe me I have made up for lost time! I absolutely adore baking and I do it whenever I can. I love making Christmas cookies and I have begun hosting our extended families at our home for Thanksgiving and Easter dinners. So far so good. I love food.com because it allows me to expand my culinary skills and my recipe box with ideas from other people like me. There is something for everyone and I have been a loyal member since 2005. I hope you enjoy my recipes and if you have any questions, please feel free to contact me.

View Full Profile