Crispy Spinach-and-Feta Chicken Roll-Ups
Roasted Carrots with Dill
Ingredients
- 2 lb chicken cutlets (about 6)
- 1 Tbsp minced garlic
- ½ tsp salt
- ½ tsp pepper
- ½ cup coarsely chopped baby spinach
- ½ cup chopped roasted red pepper
- ½ (8-oz) block feta cheese in brine, cut into 6 planks
- 1 cup whole wheat panko breadcrumbs
- 1 large egg
- 2 Tbsp 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 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
- 2 (12-oz) pkg carrot sticks
- 2 Tbsp olive oil
- ½ tsp salt
- ¼ tsp pepper
- 1½ Tbsp chopped fresh dill
- 1½ Tbsp fresh lemon juice
Side Dish Instructions
- Preheat oven to 400°F. Toss carrots with oil, salt, and pepper on a large 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 | 6 | 6 | |
| Calories |
323
|
87
|
410
|
| Fat (g) | 13 | 5 | 18 |
| Sat. Fat (g) | 5 | 1 | 6 |
| Protein (g) | 39 | 1 | 40 |
| Carb (g) | 9 | 11 | 20 |
| Fiber (g) | 1 | 3 | 4 |
| Sodium (mg) | 556 | 272 | 828 |
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