Chicken, Spinach & Feta Roll-Ups Recipe

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Ingredients:

Serving

3 tsp olive oil
1 garlic clove, minced
5 oz fresh spinach
1/2 cup reduced-fat feta cheese
2 tsp lemon juice
1/4 tsp crushed red pepper flakes
1/4 tsp black pepper
1/2 tsp oregano leaves
4 (4 -6 oz) 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 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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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	217.54 Kcal (911 kJ)
Calories from fat	108.1 Kcal
		% Daily Value*
Total Fat	12.01g	18%
Cholesterol	126.41mg	42%
Sodium	581.92mg	24%
Potassium	510.6mg	11%
Total Carbs	13.92g	5%
Sugars	3.27g	13%
Dietary Fiber	2.47g	10%
Protein	15.22g	30%
Vitamin C	16.8mg	28%
Iron	2.9mg	16%
Calcium	167.4mg	17%

Amount Per 100 g
Calories	99.09 Kcal (415 kJ)
Calories from fat	49.24 Kcal
		% Daily Value*
Total Fat	5.47g	18%
Cholesterol	57.58mg	42%
Sodium	265.08mg	24%
Potassium	232.59mg	11%
Total Carbs	6.34g	5%
Sugars	1.49g	13%
Dietary Fiber	1.13g	10%
Protein	6.93g	30%
Vitamin C	7.7mg	28%
Iron	1.3mg	16%
Calcium	76.2mg	17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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