Crispy Spinach-and-Feta Chicken Roll-Ups
Roasted Carrots with Dill
Ingredients
- ¾ lb chicken cutlets (about 2)
- 1 tsp minced garlic
- ⅛ tsp salt
- ⅛ tsp pepper
- ¼ cup chopped baby spinach
- 3 Tbsp chopped roasted red pepper
- 2 (1-oz) slices feta cheese in brine
- ⅓ cup whole wheat panko breadcrumbs
- 1 large egg
- 2 tsp olive oil
Instructions
- Preheat oven to 400°F. Rub chicken with garlic; sprinkle with salt and pepper. Top with spinach, roasted red pepper, and cheese. Roll up, and secure with wooden picks.
- Place breadcrumbs in a shallow dish. Lightly beat egg in a second shallow dish. Dip chicken in egg; dredge in breadcrumbs.
- Cook chicken in hot oil in a small cast-iron or other ovenproof skillet over medium-high heat 2 minutes per side.
- Transfer skillet to oven; bake 10 to 15 minutes or until chicken is done.
Side Dish Ingredients
- ½ (12-oz) pkg carrot sticks
- 2 tsp olive oil
- ⅛ tsp salt
- ⅛ tsp pepper
- 1½ tsp chopped fresh dill
- 1½ tsp fresh lemon juice
Side Dish Instructions
- Preheat oven to 400°F. Toss carrots with oil, salt, and pepper on a rimmed baking sheet. Bake 20 to 25 minutes, stirring once, or until carrots are browned and tender.
- Sprinkle with dill, and drizzle with lemon juice; toss.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
372
|
76
|
448
|
| Fat (g) | 16 | 5 | 21 |
| Sat. Fat (g) | 6 | 1 | 7 |
| Protein (g) | 45 | 1 | 46 |
| Carb (g) | 10 | 8 | 18 |
| Fiber (g) | 1 | 3 | 4 |
| Sodium (mg) | 616 | 204 | 820 |
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