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."

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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.

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RECIPE SUBMITTED BY

PSU_Lioness

Coal Township, Pennsylvania

Founding member of 'Zaar from way back in 2005 when this site was in its heyday. I didn't really start trying to cook until I was in my 20's, but Recipe Zaar really helped build my love for food and showed me the beauty of culinary experimentation. I'm still here as of 2024 so I hope you enjoy the recipes that I've managed to compile over the last two decades. Thanks for stopping by!

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