Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes Recipe
If you’re looking for a dish that is both packed with flavor and visually impressive, look no further than Rolled-Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes. This recipe combines succulent chicken breast with creamy feta cheese, vibrant spinach, and the sweet, tangy notes of sun-dried tomatoes. The result is a perfectly rolled bundle of savory goodness that is as delicious as it is nutritious.
Not only is this dish great for a fancy dinner, but it can also be an excellent option for meal prep, holiday gatherings, or an easy weeknight dinner that still feels indulgent. In this guide, we will walk you through every step of creating this mouth-watering dish, offer tips, tricks, and variations, and dive into the nutritional and health benefits of each ingredient.
What is Rolled-Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes?
Rolled-Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes is a Mediterranean-inspired dish that combines fresh, vibrant flavors with the tender juiciness of chicken. In this recipe, chicken breasts are carefully stuffed with a mixture of spinach, feta cheese, and sun-dried tomatoes, then rolled up and cooked to perfection. The combination of creamy, tangy, and earthy flavors makes each bite a harmonious blend of textures and tastes.
The chicken rolls are typically served with a side of vegetables, grains, or a light salad. The dish is easy to prepare yet sophisticated enough for a dinner party. Whether you’re a novice cook or an experienced home chef, this recipe offers a simple yet elevated way to enjoy chicken.
Why Choose This Recipe?
Rolled-Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes is not only a crowd-pleaser but also offers numerous advantages:
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Flavors: The combination of feta, spinach, and sun-dried tomatoes creates a flavor profile that’s savory, tangy, and earthy, making it a perfect meal for anyone who loves Mediterranean cuisine.
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Versatility: It’s easy to scale the recipe up or down, making it perfect for both intimate dinners and larger gatherings.
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Health Benefits: With lean protein from the chicken, vitamins and minerals from the spinach, and antioxidants from the tomatoes, this dish is a nutrient-packed meal.
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Presentation: The rolled chicken makes for an elegant presentation, impressing guests with its beauty while being relatively simple to prepare.
Step-by-Step Instructions
Preparation of Ingredients
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Prepare the Chicken: Start by trimming the chicken breasts of any excess fat or tendons. To create an even surface, place the chicken breasts between two sheets of plastic wrap or parchment paper. Use a meat mallet or rolling pin to gently pound them to an even thickness of about 1/2 inch. This ensures the chicken cooks evenly.
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Sauté Spinach: Heat a tablespoon of olive oil in a pan over medium heat. Add the fresh spinach (you can also use frozen spinach if fresh isn’t available). Sauté for about 3 minutes until the spinach wilts down and any excess moisture evaporates. Remove from heat and set aside.
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Prepare the Filling: In a bowl, combine the sautéed spinach, crumbled feta cheese, and chopped sun-dried tomatoes. Add minced garlic, and season with salt and pepper to taste. Stir the mixture together until it’s well combined.
Assembling the Rolls
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Stuff the Chicken: Lay each chicken breast flat on a clean surface. Place a generous amount of the spinach, feta, and sun-dried tomato mixture in the center of the chicken breast.
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Roll the Chicken: Carefully roll the chicken up around the filling, securing it tightly so the filling doesn’t spill out during cooking. You can use toothpicks to secure the ends of the chicken, but be sure to remove them before serving.
Cooking the Chicken Rolls
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Heat a Pan: Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium-high heat.
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Sear the Chicken: Once the oil is hot, carefully place the rolled-up chicken in the skillet. Sear each side for 2-3 minutes, until golden brown.
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Bake the Chicken: Preheat the oven to 375°F (190°C). Once the chicken is seared, transfer the skillet to the preheated oven and bake for 20-25 minutes or until the chicken reaches an internal temperature of 165°F (74°C).
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Rest and Serve: Let the chicken rest for 5 minutes before slicing. Garnish with fresh herbs, if desired, and serve with your choice of sides.
Cooking Techniques and Tips
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How to Tenderize Chicken: Pounding the chicken breast before rolling it ensures even cooking and tenderness. If the chicken is too thick in some places, it can dry out while the thinner parts cook too quickly.
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Achieving the Perfect Roll: Ensure that the chicken is tightly rolled so the stuffing doesn’t spill out while cooking. If the chicken is uneven, trim the edges before rolling.
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Oven vs. Stovetop Cooking: Searing the chicken on the stovetop creates a crisp, golden crust, while finishing the chicken in the oven ensures that it cooks evenly without drying out.
Variations and Substitutions
This recipe can be easily adapted to suit different dietary preferences or ingredient availability:
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Different Types of Cheese: If you prefer a different cheese, you can substitute goat cheese for feta, or try mozzarella for a milder flavor.
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Spinach Alternatives: Kale, Swiss chard, or arugula are great substitutes for spinach and will add a unique twist to the dish.
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Gluten-Free Options: The dish is naturally gluten-free as it contains no breadcrumbs or flour. Just make sure any side dishes or sauces you serve are also gluten-free.
Health Benefits of Ingredients
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Chicken: A lean source of protein that supports muscle growth and repair.
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Spinach: Packed with vitamins and minerals, including iron and folate, spinach supports healthy blood circulation and bone health.
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Feta Cheese: Offers calcium and protein, which are essential for bone and muscle health.
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Sun-Dried Tomatoes: Rich in antioxidants, particularly lycopene, which has been linked to heart health and cancer prevention.
Serving Suggestions
Pair the rolled-up chicken with:
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Roasted Vegetables: Carrots, zucchini, or bell peppers make great sides that complement the flavors of the chicken.
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Rice Pilaf: A fragrant rice pilaf with herbs and lemon would pair beautifully with the chicken.
History and Origins of Rolled Chicken Dishes
Rolled chicken dishes are popular in many cuisines, from French Cordon Bleu to Italian Saltimbocca. The concept of rolling meat around a flavorful filling dates back centuries, offering both a practical method of preparing cuts of meat and a way to enhance flavor.
Conclusion
Rolled-Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes is a deliciously simple yet elegant dish that’s perfect for any occasion. With its tender chicken, creamy feta, and vibrant spinach, it’s a meal that’s sure to impress. Whether you’re preparing it for a weeknight dinner or a special gathering, this dish will become a new favorite in your culinary repertoire.
Rolled Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes Recipe
If you’re looking for a dish that is both packed with flavor and visually impressive, look no further than Rolled-Up Chicken with Feta, Spinach, and Sun-Dried Tomatoes. This recipe combines succulent chicken breast with creamy feta cheese, vibrant spinach, and the sweet, tangy notes of sun-dried tomatoes. The result is a perfectly rolled bundle of savory goodness that is as delicious as it is nutritious.
Ingredients
- 4 boneless, skinless chicken breasts
- 1 cup fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1/4 cup sun-dried tomatoes, chopped (packed in oil, drained)
- 2 tbsp olive oil (for searing)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp dried oregano
- Salt and pepper to taste
- Toothpicks or kitchen twine (for securing the rolls)
Instructions
- Preheat the Oven: Preheat your oven to 375°F (190°C).
- Prepare the Filling: In a bowl, combine the chopped spinach, crumbled feta, and chopped sun-dried tomatoes. Stir everything together to evenly mix.
- Prepare the Chicken:
Place each chicken breast between two sheets of plastic wrap or parchment paper. Gently pound the chicken to an even thickness using a meat mallet (about 1/2 inch thick).
Season both sides of each chicken breast with garlic powder, onion powder, dried oregano, salt, and pepper. - Assemble the Rolls:
Spoon the spinach, feta, and sun-dried tomato mixture evenly onto the center of each chicken breast.
Carefully roll up each chicken breast, securing the filling inside. Use toothpicks or kitchen twine to secure the rolls if needed. - Sear the Chicken:
In a large oven-safe skillet, heat 2 tablespoons of olive oil over medium-high heat.
Once hot, add the chicken rolls and sear on all sides for about 2-3 minutes, until golden brown. - Bake the Chicken:
Once the chicken is seared, transfer the skillet to the preheated oven. Bake the chicken for 20-25 minutes or until the chicken reaches an internal temperature of 165°F (75°C) and the filling is hot. - Serve:
Remove the toothpicks or twine from the chicken. Slice the rolls into thick pieces and serve hot.
Notes
- Chicken Variations: You can use chicken thighs instead of chicken breasts if you prefer darker meat, but be mindful of the cooking time, as thighs may need a bit more time.
- Sun-Dried Tomatoes: Make sure to drain the sun-dried tomatoes properly if they are packed in oil. You can also use dry sun-dried tomatoes and rehydrate them in warm water before using.
- Make it Creamy: For a creamy version, you can add a tablespoon or two of cream cheese or ricotta cheese to the filling mixture.
- Serving Suggestions: This dish pairs well with roasted vegetables, quinoa, or a fresh green salad for a complete meal.