Chicken, Spinach & Feta Roll-Ups |
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Prep Time: 20 Minutes Cook Time: 25 Minutes |
Ready In: 45 Minutes Servings: 4 |
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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. 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:
1. Preheat oven to 350.
2. Heat 1 tsp olive oil in a large skillet over Medium heat.
3. Add garlic and saute 1-2 minutes or until fragrant.
4. Add spinach and cook until wilted, about 3-5 minutes, tossing constantly; remove from heat.
5. In a medium bowl, combine spinach, feta, lemon juice, crushed red pepper, black pepper and oregano; set aside.
6. Dredge each chicken breast into beaten egg, then panko breadcrumbs.
7. Spread one quarter of the spinach/feta mixture over chicken, then carefully roll up and secure with 2 toothpicks.
8. Repeat with remaining chicken breasts.
9. Heat remaining 2 tsp olive oil in a large skillet.
10. Add rolled chicken breasts to skillet and cook about 5-7 minutes or until browned on all sides.
11. Remove from heat and place in a square baking dish, sprayed with nonstick cooking spray.
12. Bake 20-25 minutes or until minimum internal temperature reaches 165.
13. Top with tomatoes and serve. Warm the tomatoes first, if desired.
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