Italian Chicken Cheese Rollups Light
Indulge in the irresistible flavor of "Italian Chicken Cheese Rollups Light," a wholesome and delicious dish that brings classic Italian flair to your weeknight dinner table. Tender, lean chicken breasts are stuffed with a delightful mix of low-fat mozzarella, fresh spinach, and tangy sun-dried tomatoes, then rolled to perfection and seared until golden. Finished with a light coating of savory low-sodium marinara sauce and baked until tender, these rollups are packed with protein and brimming with flavor. With just 20 minutes of prep time and a healthy, low-guilt twist, this recipe is perfect for anyone seeking a nutritious, family-friendly meal. Garnish with fragrant fresh basil for an elegant final touch, and serve alongside a crisp salad or roasted vegetables for a satisfying, balanced dinner.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 1 cup Low-fat mozzarella cheese
- 2 cups Fresh spinach leaves
- 0.25 cup Sun-dried tomatoes, chopped
- 1 teaspoon Garlic powder
- 1 teaspoon Italian seasoning
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 cup Low-sodium marinara sauce
- 2 tablespoons Fresh basil (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a baking dish with non-stick spray or olive oil.
Place each chicken breast between two layers of plastic wrap or parchment paper. Pound to an even 1/4-inch thickness using a meat mallet or rolling pin.
Season both sides of the chicken with garlic powder, Italian seasoning, salt, and black pepper.
Lay each chicken breast flat and evenly distribute the spinach leaves, sun-dried tomatoes, and a thin layer of mozzarella across each piece.
Roll each chicken breast tightly from one end to the other, securing the roll with toothpicks, if necessary.
Heat the olive oil in a large skillet over medium heat. Sear the chicken rolls on all sides for about 2-3 minutes per side, until golden brown. Remove from the skillet and set aside.
Pour the marinara sauce into the bottom of the prepared baking dish. Place the seared chicken rollups on top of the sauce.
Bake in the preheated oven for 20-25 minutes, or until the chicken is fully cooked and the internal temperature reaches 165°F (74°C).
Remove from the oven and let the rollups rest for 5 minutes. Garnish with fresh basil, if desired, and serve warm.
Nutrition Facts
Calories |
1811 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.1 g | 78% | |
| Saturated Fat | 20.8 g | 104% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 658 mg | 219% | |
| Sodium | 2860 mg | 124% | |
| Total Carbohydrate | 42.5 g | 15% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 21.6 g | ||
| Protein | 260.6 g | 521% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 876 mg | 67% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 3731 mg | 79% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
