- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 251.3
- Total Fat: 10.4 g
- Cholesterol: 100.4 mg
- Sodium: 252.5 mg
- Total Carbs: 3.0 g
- Dietary Fiber: 0.7 g
- Protein: 35.0 g
IntroductionAn easy to prepare stuffed and rolled chicken breast, sure to delight any fan of Mediterranean flavor. An easy to prepare stuffed and rolled chicken breast, sure to delight any fan of Mediterranean flavor.
20 ounces chicken breast (approx 5 ounces per serving)
2 ounces feta cheese
3 cups fresh spinach
3 cloves garlic
4 tbsp pickled onions (recipe in instructions)
2 tbsp pepper
1 tbsp salt
2 tbsp garlic powder
1 tbsp olive oil
* If you do not own a meat mallet, cover the breast with cling wrap and pound flat with the bottom of a heavy pan.
* Use lemon olive oil (if desired) to give extra flavor to the spinach.
* DO take the time to prepare the pickled onions in advance; raw onion will overwhelm the delicate flavors in the rest of the dish.
* "Browning" means exactly that - you want to form a nice crust to the chicken that is a medium to dark brown in color. Not only does this improve the flavor, but it also locks in the juiciness of the chicken.
Heat 1 tbsp of olive oil in a saute pan. Mince the garlic cloves. Add fresh spinach and minced garlic to the hot pan, turning quickly to coat all the spinach leaves. Cook until the spinach is fully wilted, about 2-3 minutes. Set aside.
Prepare chicken rub (salt, pepper, and garlic powder) in a small bowl. Mix until thoroughly combined and set aside.
Pound raw chicken to 1/4 inch thickness, using a meat mallet.
Arrange spinach, feta, and pickled onions in a stack about 1/3 in from the chicken's edge. Carefully roll the chicken around the spinach mixture, making sure that no filling escapes. Secure the "seam side" with toothpicks to prevent the breasts from splitting open. Season all four breasts with the chicken rub.
In a saute pan arrange the chicken breasts in the skillet. Brown over high heat, about 5 minutes a side.
Transfer the chicken to an ovenproof container (or keep in the saute pan, if it is ovenproof). Cook for 12 minutes. Remove and cover in foil to rest, 5 minutes.
Serve each breast with vegetables to keep it low carb, or with Quinoa and Orzo Pilaf (pictured).
Recipe for Pickled Onions:
1 medium red onion, sliced thinly in rings
1 cup cold water
½ cup red wine vinegar
½ cup distilled white vinegar
2 tbsp kosher salt
1 tbsp sugar
1 tbsp stone ground mustard (you should be able to see the seeds)
2 tbsp hot sauce (I prefer Sriacha)
Peel and slice red onion thinly into rings, separate, and set aside. In a medium mixing bowl, combine ingredients 2 – 8 and whisk until the salt and sugar is fully dissolved and incorporated. Toss the sliced onion in the pickling liquid, being careful to fully submerge the separated rings. Cover with plastic wrap and refrigerate for AT LEAST one hour and preferably up to 24 hours. Combine with salad, sandwiches, or any recipe that needs a sharp, sour, and mildly spicy zing.
Serving Size: Makes 4 chicken rolls
Number of Servings: 4
Recipe submitted by SparkPeople user BURNEDEVE.