Easy Cheesy Chicken Roll Ups
Easy cheesy chicken roll ups have everything you need for a healthy, delicious dinner all rolled up in a chicken breast - quinoa, spinach & lots of cheese.
Servings: 4 servings
Calories: 525kcal
Ingredients
- 1 cup cooked quinoa
- 1 to 1-½ lbs. boneless skinless chicken breasts (about 4 breasts)
- 4-6 Tablespoons olive oil
- ½ onion, chopped
- 6 cloves garlic, chopped fine or 3 teaspoons minced garlic
- 1 red pepper, chopped
- 1 pkg 5-oz baby spinach, washed
- Salt & pepper to taste
- 2-½ to 3 cups packaged shredded Italian Cheese Blend
- 1 egg
- 1 cup Italian-style bread crumbs (gluten-free panko can be used here)
- 5.3- oz to 6-oz plain Greek yogurt
- ¼ cup your favorite milk
- Garnish: chopped basil (optional)
Instructions
- Cook quinoa according to package instructions if you don’t have any leftover.
- Preheat oven to 400 degrees.
- Rinse chicken breasts and place one in a gallon-sized plastic bag. Taking a tenderizing mallet, pound chicken breast until it is about ¼-inch thick. Repeat with remaining breasts. Set aside.
- In a large oven-proof skillet, heat 2 tablespoons olive oil. Sauté onion, pepper and garlic (if using fresh) until onions are translucent. If using minced garlic, throw in for 1 minute after onions are done. Add spinach and season with salt & pepper. Cook, stirring lightly until wilted, about 3 minutes. Remove from heat and add in ¾ cup Italian cheese blend and 1 cup quinoa. Stir well.
To assemble:
- On a flat plate, mix bread crumbs with ½ cup cheese blend. In a wide-mouthed bowl, crack egg and whisk lightly with a tablespoon of water. Set aside.
- Take each chicken breast and divide the spinach-quinoa mixture evenly between them. Starting at one end of the chicken breast, roll up to enclose the filling. Dip immediately into beaten egg then into bread crumbs. Place back in skillet with remaining 2 tablespoons of oil and brown on all sides, about 4-5 minutes per side.
- Remove from heat. Mix container of yogurt with ½ cup cheese blend and ¼ cup milk. Stir until blended. Spoon over top of the chicken roll ups, covering well. Sprinkle with remaining ¾-1 cup cheese.
- Add a little extra olive oil around chicken if pan appears dry. Place in oven.
- Bake for 30 minutes.
- When removing pan from oven, remember to use a pot holder. I only tell you that from experience.
- To serve, place one on each serving plate and garnish with chopped fresh basil.
Nutrition
Calories: 525kcal | Carbohydrates: 39g | Protein: 33g | Fat: 27g | Saturated Fat: 5g | Cholesterol: 87mg | Sodium: 589mg | Potassium: 746mg | Fiber: 5g | Sugar: 6g | Vitamin A: 4413IU | Vitamin C: 52mg | Calcium: 232mg | Iron: 4mg
